IKWYDLS - Tricountability

Goals
Totters: 10kg by 1 Dec
HOW: No alcohol ODAAT
Calories: <2200 DAILY jamessmithacademy.com
Steps: 10000 DAILY
podcasts.apple.com

Evilpixie: 7kg by 31 Dec
HOW: Alcohol only with Sunday Roast

Walk commute 2x per week (min 6 per month)
SEP -
OCT -
NOV -
DEC -
3x Strength per month
SEP -
OCT -
NOV -
DEC -

Raemond: To fit in favourite jeans by Xmas
HOW: Alcohol w/end only
No takeaways
Orange Tuesdays, rugby x2, run x1, strength x1

Nightowl: Under 10st by 31 Dec & 15 mpw min.
Drink more water.
HOW: Improve diet - have you done the maths and considered in detail what you need to do?

Why 15 mpw? It’s nice to focus on the process but very easy to ignore without a why - “consistent running will improve PBs”? Will you do 5 x 3 or 3 x 5?

Fraggle: TBC

Welsh Poppy:

Back in my OMM rain jacket by 31st December

Body fat at 22%

HOW: I will do this by sticking to

1799 calories a day

111g protein( as per JSA)

3 strength training a week(JSA)

6 runs

1 boot camp

Alice the Camel: GOALS

1. Lose 10kg by December. Use My Fitness Pal to record calories - MFP suggests 1200 cals /day.

2. Train for and run Great South Run (currently only running max 4 miles). Run 3x per week - 1 parkrun distance, 1 easy, 1 longer run.

3. 10000 steps a day (I know it’s an arbitrary number but it will focus my efforts to move more!)

Sweetie:

Goal: Lose 8-10lbs before Christmas

1850 calories per day

Not to exceed sugar target on MFP

3 walks per week (in additional to regular training plan - I can swim/bike/run and shift nothing but with walking the weight seems to go quite rapidly)
1 x yoga per week (not related to weight loss but need to get back into regular stretching).

Lammo:

Lose 8 kg by end of year

Exercise for 7 hours per week (i'd rather not include walking, but am sure i will to start with)

How: No snacks, less sugar, more fruit and veg, also making better use of my time for being active.

Angus:

WHAT? Weigh 100kg by the time we get back from Sardinia (mid-Oct)

HOW? No booze, no crisps, better eating habits, drink more water, get more sleep.

WHAT? Weigh 90kg by Christmas.

HOW? Start running again.

WHAT? Start running again.

HOW? Walk every day for 4 weeks. Maybe C25K?

Rosehip:

Goal lose a stone by May 2023

Process:

Join gym and weight train 2x week

Back to 100 mile months and to 200 miles by end May

1600-1700 cals, + extra on long run days

Increase lean protein in diet

Spend less time on sofa.

Jaks:

I’d like to lose a pound a week up to Christmas by cutting out sweets, biscuits, cake and crisps. Really need to eat healthier and I like the idea of having accountability on here.

Gimmie Medals:

I want to:

Lose 10kg by Christmas

Run 5k comfortably (might include jeffing, but it’s the comfortable bit I’m after)

I’m doing it by:

10k steps a day (I’ve just hit my longest streak of 18 days)

Counting calories on MFP (Daily calories as per JSA calculator)

3 x resistance exercise sessions each week

3 x runs a week including a parkrun or 5k

How to Change - Katy Milkman: news.uchicago.edu
Atomic Habits - James Clear

IKWYDLS - I know what you did last summer!