TARGET FOR CHRISTMAS AND STAGE TWO GOAL

Monday, September 4, 2017

1ST DAY

Starting the day.

Sunrise  Nestle Cappuccino with 2 large teaspoons raw sugar.

9 am  2 egg omelet with pesto

2 1/2 hours sewing

1 more cappuccino during the morning then a switch to black coffee

4pm 8 crackers with butter and marmite

Dinner about 6.30. Curried sausages with half potato.

Drinking through the evening lemon and ginger tea

Walking Day 1-2  150m. aprox 320 steps plus stairs 1 full set of 30.

So that's Day 1 of My Plan completed


Day 3-4    200m

Day 4-5  250m

Day 6-7  300m

Day 8-9 350m

Day 10-11 400m

Day 12-13  450m

Day 14-15 500m

Day 16-17 550m

Day 18-19  600m

Day 20-21  650m

Day 22-24 700m

Day 25-26 750m

Day 27-28 800m

Day 29-30 850m

Day 31-32  900m

Day 33-34  950m

Day 35-36 1000m

WORKING ON MY HEALTH AND WEIGHT AGAIN

This isn't easy.

I have regained every last pound I lost. My eating is all over the place. A common day starts with a Nescafe Cappuccino sachet with added sugar, up to 2 heaped teaspoonfuls of raw sugar. I eat anything from porridge with yoghurt to toast or muffins for breakfast. Lunch is often whatever leftovers that go with egg or a sandwich, muffin or scone and dinner is usually meat and three veggies. The real problem is that I have become addicted to bread and baked products again. I try to keep my food reasonably healthy but there are far too many days when I eat many times a day and include sweet and wheat based food. I've also been drinking fizzy drinks, some diet but not always and either way it's not good for me.

I've simply lost my way.

We are away from Christchurch for the next month, house-sitting for friends. My goal is to re-establish a low carb diet as near to ketogenic as I can manage. I am also working on getting more active and establishing good exercise habits again too.

It's not that I've become completely careless but I let my chosen lifestyle become undermined when I found it stressful instead of pushing through. I've made countless false starts but just seemed unable to tough it through the inevitable Blaahs! which often kick in within hours of my decision.

I am short of breath, have arthritis and suffer with depression, fatigue and brain fog.

When we go back to Christchurch we will have our own full bathroom and my kitchen will be ready for installation.... I hope. We will have running water in our own place. There'll still be a lot of work to do to finish things but I will feel as though I have my own home once more ...... I hope.

Apart from the sheer discomfort of being in my aging and fat body I know my health is being compromised and I am extremely unfit. Some days I develop asthma like symptoms, puffing and huffing just getting dressed. Walking is often a struggle. That's what happens when you become a very lazy couch potato.

I need to get a grip and I have a great incentive. We've booked a Cruise for next year..... Hawaii to Miami through the Panama Canal. There will be sightseeing. We also want to do some touring in North America as this could well be our Swan Song. We're currently planning 3 weeks on Amtrak and Canadian Rail. To do this and make the most of city tours I need to be able to get on and off trains and buses with luggage and be able to walk comfortably for a mile without a rest and do it day after day after day.

I don't know whether I can get fit enough to do this but I'm going to give it a go.

Step one is to establish a low carb diet. I'm going to use Diet Doctors Keto Meal Plan. I doubt if I'll follow it perfectly. Rather I'll use it as a guide to get things under control and turn myself into a fat-burner again.

Step two is to begin a new a regular exercise program that will not cause me to become stressed and fail.

The house we live in has a lot of stairs, 30 from the entrance door to our bedroom. Today I walked down the drive to the road. It's not far, being only about 70m. but it's not flat. Just as the house is built rambling up a steep hillside, the drive is part of the hill but not as steep.

My plan is to increase my walk every 2 days so that I am adding 500m every 2 week period. I hope this does not cause me to become exhausted. I suspect I suffer from adrenal fatigue caused by years of stress.

I can start with 320 deliberate steps for fitness and add another 110 every 2nd day. Our driveway to the road and back here is 320 steps. I might need to take a rest day so will have to listen to my body. My hope is, that at the end of the first month I can walk a continuous kilometre.

Once we are home in Christchurch, I intend to buy an exercycle. That will be my main cardio with walking an add on when the weather suits. Although I've had surgery to repair much of the damage caused by permanent Bells Palsy my left eye does not close fully or blink naturally. Christchurch atmosphere is dusty and often windy. I wear cover up glasses but my eye is still vulnerable. That makes outdoor exercise uncomfortable. It's just not worth have a really sore eye.

Ideally I'd like to lose as much as 20 kg/44 pounds and be able to walk 5K/3miles without a break before we leave for our cruise about March 20th 2018.

I have a goal

I have a plan.

I know it works

I'm not very confident that I can apply the discipline required,

Day 1-2  150m. aprox 320 steps

Day 3-4    200m

Day 4-5  250m

Day 6-7  300m

Day 8-9 350m

Day 10-11 400m

Day 12-13  450m

Day 14-15 500m

Day 16-17 550m

Day 18-19  600m

Day 20-21  650m

Day 22-24 700m

Day 25-26 750m

Day 27-28 800m

Day 29-30 850m

Day 31-32  900m

Day 33-34  950m

Day 35-36 1000m

Thursday, February 5, 2015

FRIDAY, FEB. 6TH

3 YEARS MAINLY WHEAT FREE AND CONTINUING


February 1st resumed my wheat free status after not maintaining consistency over the last 15 months or more.


PFC Food Focus

P = meat, eggs, fish, cheese

F = butter, natural grass fed meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, kumera
Snacks = fresh fruit, occasional dried fruit, nuts. 70+% dark chocolate
Baking with coconut and other nut/seed flours


Activity:-  X

Breakfast:- Pikelet

Lunch:- Pikelet with cheese spread

Dinner:- Sausage, potato, carrot, beans.

Snacks:- Almonds and date


Drinks:- Water and Flavoured Tea Infusions x 1
Black Coffee x 4
Moccona  Cappuccino with sugar and coconut oil x 1
Other

Notes:-  If any


Cross-trainer:- ? minutes; ?km

Goal 20 min/day for 2 weeks
Feb. 15 - 28th                 25 min/day2
March 1 - 14th               30 min/day
March 15 - 28th             35 min/day
March 29 - April 11th    40 min/day
April 12 - 25th               45 min/day
April 26 - May 9th         50 min/day
May 10 - 23rd                55 min/day
May 25th - June 6th       60 min/day

1st February 2015 Start Weight 88.8 kg/195 lb 12 oz


Today's weigh in:-  88.7 kg/? lb oz

THURSDAY FEB 5TH

3 YEARS MAINLY WHEAT FREE AND CONTINUING


February 1st resumed my wheat free status after not maintaining consistency over the last 15 months or more.


PFC Food Focus

P = meat, eggs, fish, cheese

F = butter, natural grass fed meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, kumera
Snacks = fresh fruit, occasional dried fruit, nuts. 70+% dark chocolate
Baking with coconut and other nut/seed flours


Activity:-  X

Breakfast:- Egg and bacon

Lunch:- Food

Dinner:- Deviled Kidney, salad

Snacks:- Almonds


Drinks:- Water and Flavoured Tea Infusions x 0
Black Coffee x 4
Nescafe strong  Cappuccino with sugar and coconut oil x 0
Other

Notes:-  Forgot to write this while it was easy to remember.


Cross-trainer:- ? minutes; ?km

Goal 20 min/day for 2 weeks
Feb. 15 - 28th                 25 min/day2
March 1 - 14th               30 min/day
March 15 - 28th             35 min/day
March 29 - April 11th    40 min/day
April 12 - 25th               45 min/day
April 26 - May 9th         50 min/day
May 10 - 23rd                55 min/day
May 25th - June 6th       60 min/day

1st February 2015 Start Weight 88.8 kg/195 lb 12 oz


Today's weigh in:-  ? kg/? lb oz

Wednesday, February 4, 2015

WEDNESDAY, FEB 4TH

3 YEARS MAINLY WHEAT FREE AND CONTINUING


February 1st resumed my wheat free status after not maintaining consistency over the last 15 months or more.


PFC Food Focus

P = meat, eggs, fish, cheese

F = butter, natural grass fed meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, kumera
Snacks = fresh fruit, occasional dried fruit, nuts. 70+% dark chocolate
Baking with coconut and other nut/seed flours

Breakfast:- Bacon, egg and potato

Lunch:- Egg and lettuce salad

Dinner:- At Luke's Kitchen. Salt and pepper squid, chips and aoli

Snacks:- Almonds


Drinks:- Water and Flavoured Tea Infusions x 0
Black Coffee x 4 + coconut oil
Nescafe strong  Cappuccino with sugar and coconut oil x 0
Other Bunderburg lemon, lime and bitters

Notes:-  Unexpected opportunity to meet with Pam and Craig for tea.


Cross-trainer:- 20 minutes; 4,5 km

Goal 20 min/day for 2 weeks
Feb. 15 - 28th                 25 min/day2
March 1 - 14th               30 min/day
March 15 - 28th             35 min/day
March 29 - April 11th    40 min/day
April 12 - 25th               45 min/day
April 26 - May 9th         50 min/day
May 10 - 23rd                55 min/day
May 25th - June 6th       60 min/day

1st February 2015 Start Weight 88.8 kg/195 lb 12 oz


Today's weigh in:-  87.9 kg/193 lb 12 oz

Tuesday, February 3, 2015

TUESDAY, FEB 3RD

3 YEARS MAINLY WHEAT FREE AND CONTINUING


February 1st resumed my wheat free status after not maintaining consistency over the last 15 months or more.


PFC Food Focus

P = meat, eggs, fish, cheese

F = butter, natural grass fed meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, kumera
Snacks = fresh fruit, occasional dried fruit, nuts. 70+% dark chocolate
Baking with coconut and other nut/seed flours


Activity:-  X

Breakfast:- Coffee with coconut oil and sugar

Lunch:- cheese, HB egg.

Dinner:- Corned beef, salad with balsamic vinegar dressing

Snacks:- Rice crackers, almonds


Drinks:- Water and Flavoured Tea Infusions x 3
Black Coffee x 0
Nescafe strong  Cappuccino with sugar and coconut oil 4
Other

Notes:-  Crazy day. I woke up early and mistook the lightening sky for dawn but it was the moon. Another Hot Day! 


Cross-trainer:- ? minutes; ?km

Goal 20 min/day for 2 weeks
Feb. 15 - 28th                 25 min/day2
March 1 - 14th               30 min/day
March 15 - 28th             35 min/day
March 29 - April 11th    40 min/day
April 12 - 25th               45 min/day
April 26 - May 9th         50 min/day
May 10 - 23rd                55 min/day
May 25th - June 6th       60 min/day


1st February 2015 Start Weight 88.8 kg/83 lb 5 oz



Today's weigh in:-  88.7 kg/195 lb 5 oz

Monday, February 2, 2015

MONDAY FEB 2ND

3 YEARS MAINLY WHEAT FREE AND CONTINUING


February 1st resumed my wheat free status after not maintaining consistency over the last 15 months or more.


PFC Food Focus

P = meat, eggs, fish, cheese

F = butter, natural grass fed meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, kumera
Snacks = fresh fruit, occasional dried fruit, nuts. 70+% dark chocolate
Baking with coconut and other nut/seed flours


Breakfast:- Coffee and coconut pikelets

Lunch:- Cheese and pikelet

Dinner:- Corned beef, carrot and green beans 

Snacks:-  Pikelet, cheese and almonds


Drinks:- Water and Flavoured Tea Infusions x 2
Black Coffee x 4
Nescafe strong  Cappuccino with sugar and coconut oil x 1
Other

Notes:-  If any


Cross-trainer:- 20 minutes; 4 + km

Goal 20 min/day for 2 weeks
Feb. 15 - 28th                 25 min/day2
March 1 - 14th               30 min/day
March 15 - 28th             35 min/day
March 29 - April 11th    40 min/day
April 12 - 25th               45 min/day
April 26 - May 9th         50 min/day
May 10 - 23rd                55 min/day
May 25th - June 6th       60 min/day





1st February 2015 Start weight:- 88.8 kg/193 lb 12 oz


Today's weigh in:-  88.1 kg/193 lbs 3 oz