Pre-season tasks

Task 1 – Introduction (as below)

Task 2 – No more excuses
Internal excuses – I’m too tired, I’ve worked hard all week, Just one day off won’t hurt, I’m not good enough, I’m never going to get to my goal weight, I’m so sore from yesterday .
Solutions – 5.30am alarm everyday, consistency is the key, eat good healthy snacks, be prepared, drink water and keep active, think positives, don’t let negative thoughts take over (they are only thoughts, they aren’t the truth), commitment to the 12wbt family, see myself as a success, be a great role model for my friends and family.


External excuses – Too busy with work, weather not good, transport problems, physical location not close to gym etc,
Solutions – 5.30am alarm every weekday morning and stick to it, put it in my diary so plan and do it, get out of bed straight away, stretch and eat well, Use public transport, bike, indoor rower, wind trainer, we have so much equipment in our home so there shouldn’t be a reason not to exercise etc.


External out of my control – sickness, injury, eating out at restaurant and not having great food to choose from
Solutions – At least do some sort of stretching, keep on top of injuries, pick the best of the bunch (steamed veg and steak/fish or ask specifically to be made something different) and just be prepared!

Task 3 – Take control, set your goal

1 month goals
Running 2 times per week with no pain
Complete all exercise sessions in my running diary
Be under 70kg

How will I get there?
Complete all exercise sessions in my diary, more if I can!
Stick to calorie plan EVERY DAY!
Be prepared, drink lots of water and be confident
Stay positive and focuses, I have made the commitment to complete this
Keep riding to work and doing incidental exercise as much as possible

3 month goals
Be under 65kg
Fit into my size 10 jeans and work suit again
Wedding day – look and feel amazing in my beautiful wedding dress
NZ cycling on honeymoon – at least 11 days riding

How will I get there?
Keep focussed with calories and exercise sessions, stick to it!
Stay positive, focussed and determined
Regularly tweet, update blog every day and comment on forums
Eat clean and healthy and feel great about myself

6 month goals
R4TK personal best for the 14k run
Continue long bike rides every month
Comfortably maintain my weight
Fit into my size 8-10 clothes comfortably
Consistent running and cycle classes
Finish Cert IV in Fitness Course

How will I get there?
Consistency is key
I choose LIFE
Stay positive
Healthy eating and exercise is my lifestyle choice, keep at it and loving it
Continue to increase no. of cycle classes instructing

12 month goals
Melbourne Marathon 2011 & Around the Bay in a Day (that's the full 42k run and the 210k ride)


How will I get there?
Positivity
Consistency is key, lifestyle choice is great!
Check in regularly with my weight/measurements to ensure I’m maintaining

Task 4 – Gear up
Well we seriously have no excuses in our house not to work out, stretch and keep fit.
I’m a gym member at Fitness First, I have great shoes, a HR monitor with GPS, ipods, water bottles, clothes etc.  Everything I need to keep fit I have.
The following is just some of the things we have in our house:
Dumbbells, step, resistance bands, skipping rope, boxing gloves and pads, wind trainer for the bike, road bike and mountain bike, rowing machine, foam roller.  I think that’s about it, but gee if I ever had to just rely on what I had at home I know I’d have no problems at all.
The exercise part has never been a problem for me – it’s more what I put in my mouth that’s been the reason why I’m so much heavier than I want to be.

Task 5 – Say it out loud
I have told my fiancé, I have told my friend at work, I have told the forums and I’ve set up my blog with MY COMMITMENT:
I’m committed 100% to the next 12 weeks.  I will exercise and complete every session I set myself in my diary.  I know that when I stick to my calorie/food diary I’m getting the required nutrients for my body.  I know I will crave things, but it is not a true need, it is just my mind doing silly things and I’m not to worry about them, just acknowledge them and move on.  I understand that I will get hungry, but that is a good thing and has to happen if I want to lose the amount of weight I want to lose.  I will love myself for who I am, I’ll meet great people, and be committed 100% to this program.  The 12wbt is my new family, I’ll encourage others, give advice and a friendly ear when I need to.  I will do myself proud and be the best person I can be.  My wedding day is going to be the best day of my life, I’m going to feel amazing, look amazing and be SO HAPPY with what I’ve achieved!

Task 6 – Kitchen make over
I have gone through our kitchen cupboards and really I have a pretty good cupboard and most of the basics I already have.  The things I needed to get rid of were the diet softdrink.  My problem is buying things on top of what I have in the cupboard, so my goal is to get the food plan and shopping list and just buy those things. I will not be spending any more money on food than is on the list.  No need to at all.

Task 7 – Organise and Diarise
I’ve written in my ical at work every workout I set myself to complete – following the Fitness, Toning, Fitness, Toning, Light Fitness/Core, Fitness program.
Week 4 milestone – Ride the bike to Halls Gap
Week 8 Milestone – 10km run & ride to Halls Gap
Week 12 Milestone – NZ bike riding on our honeymoon – minimum of 11 days riding

Task 8 – measure up
I’ll add these later tonight when I get home…and may even put my before photo up – that’s if I get the courage up to do that.  I really should I know, I’ll do that tonight before I go to bed.  It will be a big shock to see it for me, but I know I’ll be so happy when I start to lose the kg’s seeing where I’ve come from.  I will do that tonight!!

I am committed to Michelle and the 12wbt family, I am committed for myself, and I will be getting to my goals!! I can’t wait!!