Steph's Initial Goals

OVERALL GOAL: To be fitter, faster, and stronger by June 5th.

Sub-Goals:

• Increase biking ability and distance
• Get my running pace down
• Increase overall strength

Goals Achieved By:

• Consistent workouts, eating better so excess weight comes off, sleeping well
• Planned bike rides and duathlon brick workouts
• Tuesday track workouts and other runs with people
• Weekly strength sessions
• Making workouts a priority in the day, not an "if I have time" activity

THE PLAN
Exercise:
I am aiming for 3-4 days of running, at least 2 days of biking and one day off during the week. Some days might double up exercises, which is fine because probably one day every other week will be a brick workout (alternating running and biking). I also need to get a couple days of core/strength work in there. This is all a challenge, and in the past I've found it to be best for me to just play the week by ear rather than strictly determine which days I do what. There are certain days that are already dedicated to certain activities... Monday night: group ride. Tuesday night: Track workout. Other than that, I need to plan while keeping in mind that the workouts are a priority in the day. The weekend will be used for longer sessions of activities like a long run or bike ride.

Diet:
Overall, I need to eat better, healthier choices for my calories. This means going to the grocery store, maybe even multiple times in the week, for fresh food. I need more protein and need to watch my iron level. Cooking more dinners at home during the week will also help with the excess caloric intake. I also need to drink more water – I'm bad at that.

Tracking:
I will post my workouts here. Cardio, strength and core with ability shown for each (i.e. 3 mile run, 10:15 pace)

Casey's Inital Goals

Casey’s 8 week weight loss goals

Primary Goal – Initially my goal will be to weigh less than 200lbs.by June 5^th, the day we leave for Greece. This target weight may be decreased if completed early. Weight loss will not be due to the sacrifice of muscle, but fat only.

Secondary Goal – Increased weight training focused on upper body and core. I understand that this goal may slow the progress on the primary goal.

Tertiary Goal – Reduce financial burden of paying for food from the cafeteria or eating out by purchasing ingredients and making my breakfast/lunch.

Tracking

Monday weigh-ins will happen after class, in a dry towel.

- Starting weight as of 4/05/2010 is 212lbs. which is down from 236 in October 09.

Take a before and after photo.

- I will hang the photo on my bathroom mirror as motivation, and upon the completion of the 8 weeks, I will have another photo taken.

Means

Diet - Need to find a decent caloric deficit while maintaining proper nutrition.

1) Keep and share an intake log.

2) Remove excess intake from non-meal/snack time. No incidentals.

3) Only drink water/coffee/tea or real juice throughout the day. Limit soda intake.

4) Take my daily vitamin as a supplement.

Exercise- Burn enough calories along with my intake deficit, to start losing weight

1) Cardio work:

- 3 sessions minimum during the week, generally 45 minutes long.

- At least1 hour of cardio or equivalent activity on the weekends.

- Normal activities include Spinning, Cycling, Running, and Elliptical.

2) Weight training: to begin during week 5.

- 1 day of weight training to focus on core strength and chest/upper body.

- Where the weight loss permits, replace a cardio day and make it weights.

3) Increase my focus on stretching.