Sunday, January 31, 2016

Re-post from 1/30/16

2/1  Zumba, 5 minutes
2/2  rest
2/3  rest
2/4  weigh myself, walking, 5 minutes
2/5  rest
2/6  stretching, then walking, 5 minutes
2/7  pilates

Tomorrow, I will rest.  I have written an autobiography about myself.  It made things clearer.  I have to choose to exercise and push myself through it, even though I don't feel like doing so.  Writing is quite cathartic for me.  I realize that losing weight is 80% food, 20% exercise.  Twenty percent while smaller in importance than a healthy diet it seems, is still very important.  It is of great importance and sadly I have been using that as an excuse.  In fact, I have been making other excuses as well. Excuses are a way to shirk responsibility because no one else can lose the weight for me.

Saturday, January 30, 2016

Plan for the first week of February and a reflection

2/1  Zumba, 5 minutes
2/2  rest
2/3  rest
2/4  weigh myself, walking, 5 minutes
2/5  rest
2/6  stretching, then walking, 5 minutes
2/7  pilates

Tomorrow, I will rest.  I have written an autobiography about myself.  It made things clearer.  I have to choose to exercise and push myself through it, even though I don't feel like doing so.  Writing is quite cathartic for me.  I realize that losing weight is 80% food, 20% exercise.  Twenty percent while smaller in importance than a healthy diet it seems, is still very important.  It is of great importance and sadly I have been using that as an excuse.  In fact, I have been making other excuses as well. Excuses are a way to shirk responsibility because no one else can lose the weight for me.

Thursday, January 28, 2016

Re-post from 1/27/16

Exercise Plan

1/24  rest

1/25  Zumba, 5 minutes

1/26  rest

1/27  rest

1/28 Cize, 5 minutes

1/29  rest

1/30 weight lifting or strength training, 5 minutes

1/31 rest

2/1  Zumba, 5 minutes

2/2  rest

2/3  rest

2/4  weigh myself, walking, 5 minutes

2/5  rest

2/6  stretching, then walking, 5 minutes

2/7  pilates

Right now, it has finally dawned on me.  I have been inspired to lose weight once.  I know that I can do this again.  I finally realize that I can do this.  I have always tried to make sure that one word or sentence doesn't jinx me.  I have had fears about losing weight.  Truth is, I still do.  I still do have these fears.  I have to still deal with being a perfectionist.  I don't want to just be lazy but I don't want to follow every detail whereas if I make even one mistake, then I might as well forget about it.  I feel okay now.  I had a burden lifted off of me.  I want to lose weight, but I don't want it to be my only goal.

Wednesday, January 27, 2016

Exercise Plan 1/24-2/7 and reflection

Exercise Plan

1/24  rest

1/25  Zumba, 5 minutes

1/26  rest

1/27  rest

1/28 Cize, 5 minutes

1/29  rest

1/30 weight lifting or strength training, 5 minutes

1/31 rest

2/1  Zumba, 5 minutes

2/2  rest

2/3  rest

2/4  weigh myself, walking, 5 minutes

2/5  rest

2/6  stretching, then walking, 5 minutes

2/7  pilates

Right now, it has finally dawned on me.  I have been inspired to lose weight once.  I know that I can do this again.  I finally realize that I can do this.  I have always tried to make sure that one word or sentence doesn't jinx me.  I have had fears about losing weight.  Truth is, I still do.  I still do have these fears.  I have to still deal with being a perfectionist.  I don't want to just be lazy but I don't want to follow every detail whereas if I make even one mistake, then I might as well forget about it.  I feel okay now.  I had a burden lifted off of me.  I want to lose weight, but I don't want it to be my only goal.

Sunday, January 24, 2016

Exercise Plans for 1/24-1/31

1/24  rest

1/25  Zumba, 5 minutes

1/26  rest

1/27  rest

1/28 Cize, 5 minutes

1/29  rest

1/30 weight lifting or strength training, 5 minutes

1/31 rest

Right now, I am just starting off slow, real slow.  What is so scary is that I need to lose weight and I want to give up.  Wanting to give up is so much easier than a change in mindset.  I am not even sure if I want to lose weight despite all of the blogs and the programs.  I feel like I have given up.  The question is, what should be my goal?  What is it that I want and need?  There are times when I just have no desire.  That is how I feel tonight.  Despite all of the inspiration and the videos about my weight, it just doesn't sink in, despite the fact that I can relate to all of these people in the videos and the tv shows.  I am scared but I am not concerned.  Why?  What is the matter with me?  

Saturday, January 23, 2016

Push myself

I have been given a chance to push and push and push and further push.  I have felt like a failure and have made plans that don't seem to work for me.  A cheeseburger is as healthy as eating 2 candy bars with 1 cup of ice cream.  Maybe I need to do a better job at making a plan.  Do what I love, so I have been told.  Do what inspires me.  Well, I have a couple of dumbbells and some motivation.  Allow me to push myself to the limit.

Friday, January 22, 2016

Been given a fresh perspective

I know that God has given me a fresh perspective on things, especially when it comes to exercise.  I have a BMI that is nearly 60.  I am super morbidly obese, which just means that I weigh too much in reference to my height.  My weight and my plans are very important to me.  Maybe that has gotten so important that I have made it my god.  I have placed too much importance and spent so much time making plans.  I have difficulty following instructions at times and thus things have difficult for me to follow.  Over time I have gained weight, so much weight in fact, that I wonder if losing this weight would be impossible.  The sad thing is that one of the nutritionist, who works there talks about my making almost no progress.  That truth hurts.  I have made no progress, but I have made no progress, but I take action, but I don't take action.  It is hard to understand unless one has been there.  It is a vicious cycle that has become the major challenge.  I can take action,.  I can do it.  I have loved exercised.  I can do 45 minutes.  I can work out.

Wednesday, January 20, 2016

My realization

I often make plans.  This is true that my plans may or may not be healthy.  I realize this now.  I have eaten many trigger foods over the years.  I have tried to lose weight, but it has been a struggle.  The truth is I have gained weight as a result of poor eating habits.  I realize this with eating loads of ice cream and chips.  I don't eat as healthy as I would like.  Despite the fact that I have purchased healthy, whole foods, I have a long way to go into losing weight.  I realize that processed foods have higher prices but I feel ashamed that there have been days when I have difficulty following my own plans.  I want to and need to, just like I want to and need to.  The last thing I want to do is to neglect following a plan, eat unhealthy, and neglect measuring foods, which is what I have been doing.

Monday, January 18, 2016

Meal and exercise plan for 1/19/16

Breakfast
Boost Diabetic shake or dried fruits

Snack 1
Raisins

Lunch
Green beans
Macaroni salad or "Asian-inspired" foods
Rice

Snack 2
Dried cherries

Dinner
Sweet peas
Macaroni salad

Exercise
10 minutes strength training

Snack 3
Orange

Snack 4
Crackers

Sunday, January 17, 2016

Diet and Exercise schedule for 1/18/16

Schedule

Breakfast
Boost Diabetic shake

Snack
Raisins

Lunch
Green beans
Macaroni salad or "Asian-inspired" foods

Exercise
10 minutes strength training exercise

Snack 2
Dried cherries

Dinner
Sweet peas
Macaroni salad or "Asian-inspired" foods

Exercise
10 minutes walking exercise from DVD

Snack 3
Orange

Saturday, January 16, 2016

Exercise plan for 1/17/16

Exercise Plan for 1/17/16
8:00 stretch
8:05 dancing
break
11:30 dancing
rest
6:30 stretch/prep
6:45 walking video from DVD
7:00 use weights
7:05 break
12:00 good night

Friday, January 15, 2016

How to make exercise a daily habit by Leo Babauta

Set a time. Decide whether you’re more likely to stick with it in the morning or lunchtime or evening, and stick with that time. I’ve set the time of 5:30 a.m. every day, and I’m trying my best not to vary from that time. If you don’t set a time, you’re more likely to put it off until you have more time or energy, and then put it off until the next day. Soon, it’s not a habit at all.


Send yourself a reminder. I use Memo to Me, but there are a number of ways to send yourself an email or text reminder, so you’ll never forget. Then, when you get the reminder, do it right away. Don’t brook any delays.


Start small. This is perhaps the most useful suggestion of all. When I start exercising, I always start with lots of energy, enthusiasm and ambition. I think I can do more than I can. However, doing too much in the beginning leads to burnout, which leads to quitting your habit. When you first try to make exercise a daily habit, chances are, your body won’t be used to that kind of stress. The key: only do 20 minutes in the beginning, and do it nice and easy. Nothing hard. Even 10-15 minutes is fine at first, if you’re just starting out. The key is to get out there, get your body slowly used to daily exercise, and form that habit.


Progress later. Once your body is used to daily exercise, you can slowly start to increase the amount and intensity of your exercise. Wait at least two weeks before starting to increase — that’s the minimum your body needs to adjust. Once it begins to feel way too easy, you can start increasing the length of your workouts, to 30 and then 40 minutes, and eventually up to an hour. Once you do that, you can gradually increase the intensity — running faster or harder, for example. Try not to increase both distance and intensity at the same time.


Make it pleasurable. If you associate a habit with pain, you will shy away from it. But if it’s fun, you’ll look forward to doing it. That’s why, in this beginning stage of my new habit, I’ve been focusing on pleasure. I go slowly, enjoying the scenery, the fresh morning air, the beautiful sky as the sun rises, the quiet time of solitude and contemplation. It’s actually something I enjoy doing. An mp3 player with some great music helps.


Lay out your gear. The fewer obstacles and less friction there is in forming your new habit, the more likely you are to be successful. If you have to not only wake up early but get a bunch of gear together while half awake, you might just want to go back into bed. But if you lay out your workout clothes and shoes and watch and mp3 player, or whatever you need for your exercise, you’ll be ready to go with no friction at all.
Just head out the door. My rule is just to get my running shoes on and get out the door. I don’t worry about how long I have to go or how hard it will be. Just get out and get started. Once I’ve done that, it’s a piece of cake.


Mix it up. One thing I like about triathlon training is that daily exercise isn’t boring — instead of running every single day, now I’ve got a variety of sports to do, and that makes it much more interesting. But perhaps just as important is that with each sport, I’m using different muscles, especially with swimming. Sure, some of the same muscles are used, but they’re used differently with different stresses on them. What that means is that I’m not pounding the same muscles, every day. That gives them a chance to recover, because without recovery, you’re just breaking your muscles down over and over.


Have a relative rest day. Again, recovery is very important. Which is why you need to give your body a chance to rest. If you’re taking it easy, and only doing 20 minutes, you should be OK without rest days. But it’s still good to have one day of rest, where you’re not doing the same exercises as the other six days. You don’t want to skip the day completely, because then you’re not being consistent with your habit. That’s why I do one day of strength training, where I don’t use the same muscles as swimming, biking and running. If you need more rest, you could just do 20 minutes of walking, or even just a session of meditation. The key is to do something every day, preferably something that gets you moving (meditation isn’t the best example, but at least you’d be doing something) and keeps your habit formation going.


Don’t skip a day. It’s easy to say, “No problem, I’ve been doing it for five days … I’ll just skip today!” But that will make your habit formation harder. Consistency is key, so try not to skip a single day. If you do, don’t beat yourself up, don’t judge, don’t feel bad — everyone messes up sometimes, and habit formation is a skill that requires practice. Just start your 30-day challenge over again, and try to identify the obstacle that led to your skipping a day and prepare for it this time.

Source of things to do

Thursday, January 14, 2016

Being a beginner

I am not sure what to write for today.  I also don't wish to forget that I had a plan.  Actually, I don't have a plan for neither exercise nor diet.  I will go back  and I guess I need to do a better job of following my plan.  Truth be told, losing weight is hard.  Can it or will it get any easier?  I tire of being a beginner.

Wednesday, January 13, 2016

Break taken

Pounds lost: 2.6
Diet: will do later
Exercise plan: will exercise.

Tuesday, January 12, 2016

Diet and Exercise plan for

Exercise plan for 1/13/16
Taking a break
Total minutes  None


Diet Plan for 1/13/16

Breakfast
1 oz. Homemade bread
2 oz. Sausage
2 Boiled eggs
Coffee

Lunch
30 French Fries
1 Cheeseburger
Water with lime juice

Dinner
1 cup of soup
6 peanut butter crackers
Water with lime juice

Snack 1
Nature Valley Bar

Snack 2
1 small Apple

Snack 3
Stalks of celery

Snack 4
1/4 cup of almonds
1/4 cup peanuts

Snack 5
1/4 cup dried fruits

Monday, January 11, 2016

Proposed diet and exercise plan

Exercise plan for 1/12/16

5 minutes of walking
2 minutes of strength training
3 minutes of dancing
Total minutes  10


Diet Plan for 1/12/16

Breakfast
7-9 AM
Homemade bread
Ham
Water with lime juice

Lunch
11 AM- 1:30 PM
French Fries
Cheeseburger
Water with lime juice

Dinner
4-5:30 PM
1 cup of soup
6 peanut butter crackers
Water with lime juice

Snacks

Snack 1
5-6 AM
Nature Valley Bar

Snack 2
10:00 AM
Apple

Snack 3
2:45 PM
Orange

Snack 4
7:00 PM
1 serving of nuts or dried fruit

Sunday, January 10, 2016

Diet and Exercise plans for 1/11/16

Exercise plan for 1/11/16

  • 5 minutes of walking
  • 2 minutes of strength training
  • 3 minutes of dancing

Diet Plan for 1/11/16
Breakfast
7-9 AM
Smoked sausage
2 boiled eggs
Water with lime juice

Lunch
11 AM- 1:30 PM
1 serving of fries
1 cup of soup
Water with lime juice

Dinner
4-5:30 PM
1 cup of soup
6 peanut butter crackers
Water with lime juice

Snacks
Snack 1
10:00 AM
Apple

Snack 2
2:45 PM
Orange

Snack 3
7:00 PM
1 serving of nuts or dried fruit


Saturday, January 9, 2016

Diet and Exercise Plans for 1/10/16

Breakfast
6-8 AM
1 cup Honey Nut Cheerios
1/2 cup 2% milk
Take multivitamin

Snack 1
10-11 AM
1 cup Raisin Brunch Crunch
1/2 cup 2% milk

Lunch
12:30-3 PM
1 meat
2 vegetable
1 starch

Snack 2
4-5 PM
raisins

Dinner
7-8 PM
2 Vegetables
1 cup of soup

Snack 3
9 PM
1 orange

Exercise Plan for 1/10/16
5 minutes of walking
2 minutes of strength training
3 minutes of dancing

My Exercise Blog : Prayer of confidence

My Exercise Blog : Prayer of confidence: Father, I believed that yesterday, I have been honest.  However, I believe now that I have been asking amiss. I need to take care of my b...

Friday, January 8, 2016

Diet Plan for 1/9/16

Breakfast
6-8 AM
1 cup Honey Nut Cheerios
1/2 cup 2% milk
Take multivitamin

Snack 1
10-11 AM
1 cup Raisin Brunch Crunch
1/2 cup 2% milk

Lunch
12:30-2 PM
1 cup whole grain spaghetti
1 tsp. Parmesan cheese
3/4 cup spaghetti sauce

Snack 2
3:30-4 PM
1 small apple

Dinner
4-6 PM
1 cup whole grain spaghetti
1 tsp. Parmesan cheese
3/4 cup spaghetti sauce

Snack 3
7-8 PM
1 orange


Wednesday, January 6, 2016

Meal Plan 1/7/16

Breakfast
7-9 AM
That is the time when I often eat breakfast.  It can be a large meal such as sausage, eggs, and toast or a meal replacement shake.  This is usually the largest, or small meal of the day.  I start off well, so in that aspect, I have no reason to feel bad about not consuming foods in moderation.

Lunch
11 AM- 1:30 PM
This is the largest meal of the day.  Should it be, I am not sure?  Maybe I should consult a nutritionist about this.  All I know is that I don't always consume foods in moderation at that time.  I make every effort to prepare foods at that time even if I make unhealthy choices such as salty processed foods.

Dinner
4-5:30 PM
This is often on average a smaller meal than lunch, but at smaller meal than lunch.  This is the average calorie intake.  It can also be at times the same calorie intake that I eat at lunchtime.  I tend to not eat a variety of foods.  Lunch is prepared around the afternoon, so I often consume what I prepare for lunch.

Snacks
I tend to consume snacks at various times of the day obviously.  On average, I consume mostly 2-3 snacks a day on average.  The amount of snacks should be no more than 100-200 calories per snack time. Sometimes I would add a 4th snack because I admit that I  often consume foods during the day and it is hard for me to stay full after a meal, even a large meal at times.  So the 4th, even the 3rd snack tends to be optional however.

Meal plan for 1/716
Breakfast
7-9:30 AM
Grain toast with cream cheese
Strawberries

Snack 1
10 AM
Handful of peanuts

Lunch
11 AM-12:30 PM
Chili cheeseburger and fries

Snack 2
2:00 PM
Chips

Dinner
4-5:00 PM
Chili cheeseburger

Snack 3
6:30-7:30 PM
Apple

Snack 4
8-9 PM
Orange

Monday, January 4, 2016

I'm sorry for my rant.

I have no idea how to make a plan.  In fact, I had no idea what to write.  The truth of the matter is, I am not so sure what to write right now.  I have no clue about living a healthy lifestyle, including making plans that could be of benefit to me.  I just cannot take this anymore.

Sunday, January 3, 2016

Making plans

I admit to having no clue how to make a plan right now.  Exercising once a day will do me no good. My diet is poor.  It is very poor, so exercise will do me no good.  I believe that this is one reason why a food journal is necessary.  However, I have issues with myself.  I am obese for one.  Two, despite that very fact, I am not sure if I am ready to lose weight.  Three, I know that I feel that something is wrong of just off.  Making a plan or two will be good for me.

I know that I have my trigger foods, so it is best to make a plan that sticks.  However, I don't know how and I guess being honest like this is okay.  This is not easy, but making plans for both diet and exercise are something that is to be taken seriously.  I need to do a better job of taking my health seriously.  I rather buy chocolate and other unhealthy food than fruits and vegetables despite the fact that chocolate and ice cream are very damaging to my health in the long run compared to fruits and vegetables.  I just don't have a taste for healthy foods, despite the fact that I need to.

Despite my obesity, this is why I question if I am ready to lose weight.  Common sense should tell me not to wait too long for my health is very important to me.  The problem is, I am not as ready as I should be because I am nervous and confused.  Now, I have to break things down.  The real reason why I am nervous and confused is because I am scared.  I am scared because I have failed time and time again.  I am scared because I am nervous that this is such a great undertaking.

I weigh a substantial amount of weight and my goal is to lose more than 60% of my body weight. Losing five or ten pounds is a great big undertaking.  I tend to lose weight only to follow the same pattern gain.  I overeat or just take things for granted.  My weight has gone up and down and I know it gets frustrating because I have been there.  What is takes is to overcome whatever fears and anxieties I have about losing this extra weight and keeping it off.  So far, that is my only plan for now.

Saturday, January 2, 2016

Being self-conscious and the need to take action..

I have taken pictures of myself not too long ago.  I have found myself self-conscious of my appearance despite what I eat, and have eaten recently.  I have gained some weight during the holidays.  My weight tends to go up and down, which makes weight loss even more frustrating. Taking some action helps and will continue to help me.  I don't however know which direction to go. I don't know if I should pay for a weight loss program or if I should go to a free website like Spark people or My fitness pal.  I am also not sure if I should go at it alone.  All I know is that going at it alone does not hold me as accountable as I should be.  I also know that going on a website would do a better job of holding me accountable.  What has been wrong with me is the fear of failure. Interestingly enough, that is what I feel I have done.  Therefore, I feel like I have lived my worst nightmares.  I don't know how many calories I have consumed today, but I know that it is not based on eating healthy foods and drinking water.  So what I need to do is to follow the guidelines that I have set for myself last night. They were as personal as they could be, so it would be wise to follow them.  It will also take a lot of patience, action, and planning.

Edited Diet and Journal Goals

  1. I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
  2. I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
  3.  I will make sure that whenever I write a grocery list, it is healthy and it includes the entire     household.
  4.  My plan is to follow a realistic diet schedule that is easy to follow.
  5.  Determine if I am really hungry in terms of the foods I eat (per meal).
  6.  I will write down trigger foods or drink.
  7.  Read and write down nutrition labels so that I can track down the specific health contents of my foods.
  8.  Be specific; write down times, trigger foods, nutrition, meals, and portions.
  9.  I will shorten the grocery list.
  10.  Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
  11.  I will also write down the number of carbs per meal per day.  



Edited Exercise Journal Goals

  • Consider schedule for week.
  • Consider how much time to exercise.
  • Consider what exercises I am able to do.
  • Consider the time of day when to exercise.
  • Consider my mindset period.
  • Consider my health.
  • Consider if I am in need of equipment for said exercise such as shoes or weights.
  • Consider the length of the actual exercise.
  • Consider if I am able to exercise that long.
  • Consider why I think exercise, in my mind, is still somewhat drudgery.
  • Consider what my own motivation is to exercise.
  • Consider my emotional and physical state during exercise.              
  • Consider how I am supposed to gauge how much work I have done.
  • Consider my results and not forget to log them.
  • Consider the number of times to exercise per day.



Friday, January 1, 2016

Q&A Session

I have answered many questions along the way during my journey and in my blogs.  I guess in essence, this will be a Q&A sort of speak.

How do I eat breakfast, lunch, and dinner on a holiday? Have I made excuses instead of reasons to actually lose weight? Should I create a diet or exercise plan now? How do I learn to eat healthy this holiday season?  How do I start a weight loss plan starting from or after this holiday season? Why do I make things so hard on myself? What can I do to make things easier?  Where do I begin?

I will be a much healthier person if only I were to get rid of all of that processed food.  My question is, how?  According to one website, my carb intake should be less than 173 carbs for my height, age, and weight.   How do I go about doing so?

The above two paragraphs are questions that I have been asking for a long time now.  Without hypocrisy, the real answer is, I have unintentionally setting myself up for failure for years.  I didn't realize it.  I have struggled with even the simplest tasks.  Even the simplest of instructions have become harder to follow.  That has been why I had to ask these questions more than once.  It is quite tiresome.

To try to answer the rest of the questions, it will be hard to make plans for the holidays, but eating like I have can have its share of pitfalls.  The truth is, I wanted to gain weight.  Sometimes my mindset I admit is a bit backwards.  Now I don't wish to gain any more weight.  I should create both a workable and realistic diet and exercise plan.  I have had the answers all along. I have already created plan after plan after plan.  While following them have been hard, I have to realize that things no matter how difficult can be done.  I guess building up on those plans or at least taking parts of the plans and learn and follow them help.  Either way, anything is better than continue to struggle because of a failure to try and to learn.

Edited Diet and Journal Goals

  • • I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
  • • I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
  • • I will make sure that whenever I write a grocery list, it is healthy and it includes the entire     household.
  • • My plan is to follow a realistic diet schedule that is easy to follow.
  • • Determine if I am really hungry in terms of the foods I eat (per meal).
  • • I will write down trigger foods or drink.
  • • Read and write down nutrition labels so that I can track down the specific health contents of my foods.
  • • Be specific; write down times, trigger foods, nutrition, meals, and portions.
  • • I will shorten the grocery list.
  • • Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
  • I will also write down the number of carbs per meal per day.  


Edited Exercise Journal Goals

  • Consider schedule for week.
  • Consider how much time to exercise.
  • Consider what exercises I am able to do.
  • Consider the time of day when to exercise.
  • Consider my mindset period.
  • Consider my health.
  • Consider if I am in need of equipment for said exercise such as shoes or weights.
  • Consider the length of the actual exercise.
  • Consider if I am able to exercise that long.
  • Consider why I think exercise, in my mind, is still somewhat drudgery.
  • Consider what my own motivation is to exercise.
  • Consider my emotional and physical state during exercise.              
  • Consider how I am supposed to gauge how much work I have done.
  • Consider my results and not forget to log them.
  • Consider the number of times to exercise per day.


What I am starting with:

Current Weight: 311 lbs.
Goal Weight: 120 lbs.

Current BMI: 58.8
Goal BMI: 22-23

Current Body Fat Percentage: ~71%
Goal Body Fat Percentage: ~ 22%

Medical Conditions to consider:
Type 2 Diabetes
Polycystic Ovarian Syndrome
Obesity
Disc degeneration
Anxiety
GERD

Current Appearance: Proportionate except large belly; apple shaped
Goal Appearance: Slender, yet curvy proportionate body with a flat stomach

Groundwork for an exercise plan


  • Prepare clothes for exercise the night before.
  • Start off slow.
  • Don't worry too much.
  • Make a schedule.
  • Be realistic about the schedule.
  • Be specific about the exercise schedule.