This thread is for all the boot camp members who are in or soon entering phase 4

- way to go !!!!!!!!!!!!!!!!!!!!! You made it through your first, second & third phases of 14 days of healthy living boot camp ! for a total of 42 days of healthy living boot camp :cheer:

Post you goals here.

Click Here To Read The Guidelines (http://www.icarepetcare.com/bccGuidelines.htm)

This thread is ONLY for the goals of people who are in or entering into Phase 4.

Your normal posts will keep going on the thread you have been posting.....
this is just for your goals to be posted on.


Your Phase 3 certificates are ready for you ! BUT don't print it out until you have completed your phase !

You now have 2 choices of certificates !


click here for design one (http://icarepetcare.com/diettalk/p1cert.htm)

click here for design two (http://www.jokesnlaughs.com/phase1cert.html)

Both are printable :)


Beth :peace:

:wave:

PHASE 4 already. I can't believe it!

Stress has played a BIG role in my life this week and I need to tone this set of goals down just a bit to combat the effects of my stress....eg....migraines and coronary artery spasms. So my goals will be :

1) Continuing monitoring my blood sugars regularly

2) Continuing food journal entries and calorie counts, changing only the official calorie limits...down slightly to between 1500 to 2000/day.

3)At least one stress relieving activity per week such as walking, listening to my favorite music, long bath, playing with my cats, meditation and prayer...


Of course, I will try to keep up with my previous goals in previous phases but these will be the ones I hold myself strictly accountable for.

Beth and Sue, I want to once again publicly thank you for opening this bootcamp up for all of us.....you will NEVER know the magnitude of all it has done to help me. Thank you from the bottom of my heart. Love you both!


Vickie:pass:

My goals for Phase 4:

1. I will exercise 7 days a week.

I will continue with Curves at least 3 times a week and I will do a minimum of 20 minutes of exercise on the other four days each week. (Missing Curves workouts due to winter weather conditions will not cause me to rephase as long as I exercise at home).

This is not an increase in daily exercise but since I am having a lot of pain in my knees right now, I think I should wait before trying to do more.

2. I will journal daily.

3. I will eat no less than 4 servings of vegetables and 2 servings of fruit each day. I will also eat 2 servings of dairy each day. I will try to eat more reasonable portions of these foods although I will not weigh and measure servings at this time.

4. I will take a multi-vitamin supplement every day. I will also take the joint supplement I won as a door prize at Curves.

5. I will drink no alcohol before 7 PM or after 9 PM each night. I will drink no more than two drinks per day.

6. I will listen to my body's satiety signals. I will allow myself to experience true physical hunger at least once each day.

7. I will drink 1 12 oz glass and 1 32-ounce bottle of plain pure water daily in addition to anything else I drink during the day.


8. I will acquaint myself with Fit Day during this phase.
I will also study the food guide pyramid, which has recently been updated.

I made it to PHASE #4.. but I am not starting until after the weekend. So I will be starting MONDAY, because alot of social events are going on for me, and I don't think that my diet will be able to stay consistent! I will post my goals on Sunday, and begin on Monday! :hug:

My (modified at rephase to add the last one) phase 4 goals are:

limit sugar (no more than 1X per week or 2X per phase)
limit caffine (no more tha 1X per week or 2X per phase)
walk 45 min. at least 5X per week
stretch at least 5X per week
stay within WW points for the week
drink water (15 cups Mon-Fri; 6 cups at least Sat & Sun)
take vitamins (at least 6 days per week)
teeth/gumb care
limit fried food (no more than 1X per week or 2X per phase)
dairy 2-3X per day at least 6 days per week
do exercise tape 5X this phase
limit very high fat meat(bacon, sausage etc - no > 1X wk or 2 X per phase)

Hello I finally made it to phase 4 :D
I started on March 1 - 14
My goals are
1. eat no more than 1800 calories a day
2. exercise at least 5 days a week
3. eat take out food no more than twice a week
5. drink plenty of water
I weigh 199 pounds I've lost a total of 11 pounds so far

Congratulations, Leslie, Blanche, Rebekah, and Nebraska! You're all wonderful role models!

thanks Sue I had to repase for phase 4 I had to much take out food and I went over my 1800 calories, I did not gain any weight I'm still 199 pounds.
March 6 - 19
1. Eat no more than 1800 calories
2. Exercise at least 5 days a week
3. Drink plenty of water
4. Eat take out food no more than twice a week.

Well, I breezed through Phases 2 and 3 and started Phase 4 today. I guess I'm playing catch-up after so long (3 months) without making any progress (weight-wise). I am changing my goals slightly. It just doesn't work for me to be strict with myself, especially with my schedule. It's more important right now that I continue to progress and succeed.

NOT go over a daily average of 1800 calories during a one-week period (I usually have 1300-1400 calories a day but want to give myself some flexibility if I overeat--not binge--a little, make bad food choices, or have a bad day)
Drink at least 64 oz of fluid daily, 32 of which must be water
Exercise a minimum of 150 minutes per week (formal or informal) (increased 30 min)
Listen to my tapes and/or do some stress relieving action daily or as needed
Keep a positive attitude (no more than 5 minutes per day of fears/doubts/depression)
Post daily in at least one of the following forums: boot camp, personal journal, and/or other's journals (PMs and emails included)
NEW: Keep my house straightened daily (can have one day off per week where I let it slide, but no more than one!)
NEW: Work on my paperwork daily (can have one day off per week where I let it slide, but no more than one!)

Last time I finished a phase, it was phase 3 ... so I am going to restart phase 4 with these goals:

1. More fruit and veggies ... at least 2 servings of each a day (some days now I only have carbs/protien ... no veggies or fruits at all )

2. Keep cals below 2000 .... use my diet software again to keep track of this

3. minimum of 8 cups of water a day (no juice/pop in that total)

4. maximum of 3 diet pops per day

5. Excersise as doc/physio deems allowable.

6. Not enjoy the painkillers too much ... he he :laugh:

Phase 4 look out cause here I come!!!!

1. exercise at least 5 days a week for 45 min or more
2. drink my water - at least 8 glasses
3. Do my journal
4. Eat Breakfast

Phase 4 goals
1. exercise at least 4 days a week 30 min. or more
2. calories eaten 1900 at the most
3. drink plent of water
4. write in journal everything I eat

August 28 - September 4, 2005

Starting weight for phase 4
Weight 210 pounds