Thursday, 10 February 2011

Fat to Fit - Health Assessment


This week I received an e-mail from my health fund asking me to do a health assessment - I do these twice a year. 











How to Change to improve your health:
  1. Decide if you are ready to change.
  2. Choose one lifestyle action you wish to improve if you are ready.
  3. Set goals leading toward changing this behaviour. Think of where, when and why you engage in this unhealthy behaviour, or don't engage in this healthy behaviour.
  4. Work on one goal at a time.
  5. Be realistic. Set yourself up for success. Goals that you don't really care about or that are set too high may be un-reachable. Then you may give up.
  6. Choose positive goals. To stop snacking after dinner, plan a pleasant alternative such as taking a walk or talking to a friend. Add to your life rather than take away.
  7. Plan measurable goals. If you start exercising, your first goal may be to walk three times a week for 30 minutes.
To help you Stay on the Right Track:
  1. Ask for encouragement. Tell friends, relatives and co-workers of your decision. Keep them informed of your efforts.
  2. Work out a plan that fits your lifestyle.
  3. Reward yourself after you successfully complete each goal.
  4. Think positively. Don't give up!








Here is my  fitness diary for February

February
Sun
Mon
Tue
Wed
Thu
Fri
Sat
30
10.22km ride at Wyaralong Dam with SEQ MTB         pedometer: 18818 12.04km    3 ProPoints


31
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 13287 Steps 8.50km
1 ProPoint
1
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 12041 Steps 7.70km
1 ProPoint
2
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 
11.45km Ride in State Forest
(some steps included in ride)
pedometer: 22794 Steps 14.58km
5 ProPoints
3
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 11652-Steps 7.45km
1 ProPoint
4
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 11414Steps 7.30km
1 ProPoint
5
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 9089Steps 5.98km
- ProPoint
6
Painting and sanding walls

pedometer: 8085 Steps 5.17km
- ProPoint

7
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 15250Steps 9.76km
2 ProPoint
8
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 14651Steps 7.35km
1 ProPoint
9
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: 9987 Steps 6.11km
1 ProPoint
10
workout 30 minutes with MY WORKOUT on Lifestyle You Channel 

pedometer: --Steps --km
- ProPoint
11
--
12

13


14

15
16
17
18
19
20


21
--
 
22

23
 
24
25
26
27


28
1
2
3
4
5


WHAT I DID LAST WEEK:
  • renovated at our house, painting and priming the walls
  • Eating more vegetables in dinner and lunches
  • Workout or exe4rcised 17 days consecutively
  • 9000 steps + daily 
  • eating 6 meals a day instead of 3.
  • eating more fruit instead of processed foods. 
  •  drank more water 
  • only drank 2 days limit of 2 drinks (Thursday and Saturday)
  • Track daily 
  • daily workout

CHANGES I'M MAKING THIS WEEK:
  • Plan weekly meals
  • Eat all allocated ProPoints, try not to use Weekly Allocated ProPoints.

MY AIM THIS WEEK:
  • Is to drink less and exercise more.
  • Walk more (especially when at school)
  • Drink more water
  • Do more free weight training
  • 200 squats app
  • 200 sit ups app
  • Start running
  • Walk the dog
  • Ride more

Measurements
Waist: 70.5cm (at smallest part) - 0.5cms
Hips: 84cm (on hip bone) STS
Bust: 87.5cm - 0.5cm
Arms: Right 26cm Left 26cm +1cm
Thighs: Right 50.5cm Left 50.5cm -1cm
Weight: Thursday AM 53.2 kg +100g


How are you keeping fit?



2 comments:

  1. Wow! I love your scientific approach to this. Mine is much more haphazard... which is possibly why it hasn't exactly been working. Will give some thought to your approach.

    Visiting via Fat to Fit.

    ReplyDelete

Thank you for your gracious comments!

love Adalita