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WRAP 1 (Weekly Review Assess Plan)

Sunday, February 14, 2010 at 2:16 PM filed under Weight Loss postings
Review the Previous Week in the areas of movement, food, and mind:

Last Week's Successes - Food: This last week was a distinct improvement over previous weeks. I've added more fiber to my diet and that seems to be helping provide greater satiety. I've rearranged Shabbat dinner to be tofu, stir-fry, and brown rice, which is both delightful and healthier than other treat dinners.

Last Week's Successes - Exercise: I've added Group Power twice weekly to my workouts and that's been a surprising joy during lunch hour. In addition, we continue to improve in running. Even though the improvements are very small on a day-to-day basis when we look back at how far we've come we are impressed.

Last Week's Successes - Mind and Related Factors: Mentally and emotionally the best I can say is that I didn't utterly lose it. It was a very stressful week. I've discovered that a stick of good incense in the evening and being careful to choose happy media to read, watch or listen to has made a difference.

Last Week's Challenges: It was a very busy, very stressful work week. I found myself reaching for the bread and nuts more often than is ideal. I'm still having trouble getting my calories down to my preferred range of 1450-1550. I'm a good 200 to 300 points above that. There was a great deal of ice and cold but we still managed to get our workouts. I'm finding that on days I do Group Power I'm pretty weak that night.

Assess the Upcoming Week's Challenges and Opportunities:
The upcoming week is going to be another challenging week. We need to have our emergency project done and loaded by Friday plus there are other things that are suddenly hitting at work. My beloved is tired and overworked as well. So we are moving into next week having worked this weekend and not fully released last week's stress.

Set an Intention for the Upcoming Week and Formulate a Plan:
Next Week's Intention: Get enough sleep, continue with exercise at current level, and up fiber content to 50+ grams per day. Set daily intentions. Continue to update Fitclick.

The Plan
: I am not going to worry about reducing calories. (I hope the fiber will help with that.) Nor am I going to restrict myself from bread and other comfort foods which I will certainly need as I move through the landmines that await me next week. Instead, I'm going to try to use comfort foods that are higher in fiber. So whole wheat bread rather than white, brown rice with warmed bananas and soy milk instead of something sweet and refined.

I need to ensure that I bring a large tasty lunch for Monday and Wednesday (Group Power days).

Workouts will continue at the same level as always next week. I do not intend to try for any improvements or increases. Merely managing to workout according to plan will be enough of an accomplishment.

I plan to add some sensualities into next week (incense, tea, humorous audio books, etc.) to help me deal with the stress. Most critically, I will work on getting 8 hours of sleep a night.

If I can emerge from next week without having done serious damage to my diet, exercise commitment, or the people around me, it will be a successful week.

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