My Goals

While I have a number of goals, the main aim at the moment is to reduce my cholesterol, which is currently in the severe risk range.  My BMI which is currently obese, and my waist measurement, which is also in the sever risk range for heart disease.  Adding in a family history of heart disease, my risk of a heart attack in the next 5-10 years is not something I can ignore.  All of my goals are focused on reducing my risk of heart disease.

1. A healthy weight.

I weighed the most a few months back when I weighed in at just over 75kg.  At 155cm that gives me a BMI in the obese range.

75kg - obese
70kg - overweight
65kg
60kg - healthy!
55kg
50kg - maintenance!

If I break it down into 5kg goals, its easy to see that the big goals are 70kg, 60kg, and 50kg.

Right now I am 72/73kg - I will weigh in on Wednesday, which is week 6. And I want to be 70kg or less by week 8.  And I want to be 65kg or less by end of round.

Actual
Week 6:
Goal
Week 71kg
Week 8 70kg
Week 9 69kg
Week 10 67kg
Week 11 66kg
Week 12 65kg

2. Running

I want to get back to running 5-10km.  I have no desire to run longer then this even though I sometimes entertain the idea.  Maybe one day I will, but for now I just want to focus on getting back my general fitness.  Running is great for losing weight, and an hour or two of running seems reasonable to me!

I'm going to run 3x a week.
Monday, Wednesday and Saturday.

For now, on Mondays and Wednesdays I will walk/run 3km at 6am in the morning.
On Saturdays I will do 5km at Parkrun at 7am.

If I am not busy, I will add in an extra afternoon walk, or go the pool for a recovery swim after school drop off.

3. Strength

Yes, I want to be strong.

I'm am very not strong right now so I'm going to leave the goals for another day.  I will follow the intermediate routine as laid out.
On Tuesdays and Thursdays I will be at the gym by 6am and do an hour of strength work.

4. Flexible

My weakest area of fitness.

And the one I most commonly miss.

Fridays is flexibility day.  I will do this in the morning in my room or on the front veranda in my pajamas if I have to!

Skipping Fridays generally leads to skipping Saturday so it is really important to get this one in!

5. Eat real food!

Yes, it is weird to have food goals.

But I want to have to great nutrition.

Thursdays are shopping day, and Sundays are shopping day.

Shopping day means:

Check fridge and pantry - remove any rubbish.
Meal Plan until next shopping day.
Write shopping list.
Go Shopping.
Do any meal prep.
Bake muffins.

6. A clean house

Like it or not, our environment is really important in achieving succuss.

Having a routine for the kitchen and laundry will make sure that I am always able to prepare food and I will have clean gym clothes ready to go!

So my goal is to wash dishes after each meal.
Wash every day to keep up with the laundry.
Fold my clothes and put them away.

Providing an environment of health can extend to both the community and earth itself.  I will set further goals for these as I achieve more.

7. Mental Health

This might be last, but is the most important.
Everything above is about achieving mental health.

On top of all the above are two things.

a. get enough sleep.
b. meditate daily.


While this is not everything that contributes to health, it does cover the action items that relate to my physical and mental health!

Others:

The leader of the pack is spiritual health, followed by emotional health.  These can't be ignored.  Meditation, journaling, introspection - these will be introduced.
Financial health is also a biggie. Budgeting is high on my to-do list and I will get there!
Ones occupation and intellect also need to be nurtured. I will focus more on these as I get healthier!