Goals & Commitments to Myself and the group

Good Morning Ladies,

After much avoidance, consultation, thought and general loathing…. I have made the decision.

I will be a new man come the end of the year!

Goals:

Physical- I will be under 300 lbs., loss of minimum of 106 lbs.

Financial- Debt Free by 2008(approx. 15k in debt.)

Spiritual- Self devel0pement CDs in the car/no radio

(Outside of Veggie Tales)

Reading 15 min when I get up and go to bed

• With spiritual the only way I could measure it, any ideas?
• My rules for goals: achievable, Make you grow, measurable and public.

Game Plan:

Eating Style: Combination Body for Life &Weigh down Workshop

The basics of both consist of: 6 meals a day, Portions no larger than my fist, listening to body when full stop, when hungry eat, focus on lean healthy foods, 7^th day is a free day as far as type of food restrictions, maximum of 2 power bars/shake a day, minimum of a gallon of water (focus wght/2= H2O oz, portion meals right after I make them for the week,

Exercise Style: Work out 6 days a week minimum, rotating between cardio and weights*, minimum of 20 min cardio, three 12 week intervals with two weeks of change for body,Yoga with Leila Fridays

Supplements: One aspirin, one multi vitamin(GNC Mega Men), 1 niacin(500mg), 4 Omega 3 (fish oil), Fiber supplement… All of these are based on needs and family history (via Becky Gray)

Abstaining From: alcohol**, pop, compulsion foods (cheese, bread, crème cookies, pudding),

*** Areas of Concerns: binge eating, eating to fill a need, habit of finishing food, short term thinking, refocus after a failure,

Affirmations: spoken (mirror, shower, anytime I am doing routines), visual (mirrors, posters, dream boards), surroundings (motivational/educational cds & books, Controlled TV****, positive people), dating website, Local support group

Journaling: all food & liquid consumption during 12 week portions, all exercising, my starting stats, ending stats after each 12 weeks, any challenges I have,

12 week start dates: 2/12/07, 5/28/07, and 9/3/07

* Will do non weight exercise until, I have gym membership

** Exception in very limited quantities- red wine

*** Will exercise, drink water, or change what I am doing at these times

**** No traditional TV, educational programs, occasional movie (preferable motivational), and of course Sesame Street, veggies …

Jon, I am so proud of you. I am visualizing you with confidence. Mom

Guidelines

Hey Hey All,
Your are officailly invited to be apart of my my journal. Please understand I am going to be totally honest and if you have an issue you need to talk to me. If I happent to mention you it will be my issue, for I love yall. I am truly at peace with our relationships. In addition, I may bring up issues I have and it will never be an attack on you.

So what I ask of you:

1. keep it confidential. I dont mind you diccussing the basics with others. There may be things about where I am at or who I am I dont want to be shared with everyone.

2. if you have a concern talk to me first, if that did not take care of it. Ask someone among this small group

3. If you feel you need not be apart of this at anytime I will remove you with no hard feelings.

4. If you become a demotivator, I will remove you with no hard feellings.

5. I ask that if you have advice, NOT Oppions, we chat privately. I am a little strong headed, as you all well know. So there is a right time for me to recieve input.

6. I may change the format at anytime.

Please understand each one of you has a very special place in my life. I respect and love you alll that is why I asked if you would like to be apart of this.

Unless yall say something I will assume yall a good with the guidelines.

Thank you

Make it a great day,
Jon