Friday, April 2, 2010

my SMART Goal- 12 Weeks Start Monday!!

My Fat-Rat Challenge SMART goal is going to be around fitness.  I am going to committ to a minimum of 2200 PA Calories per week, and no 0 PA days.  This means that I will burn 26,400 Calories.  So, if there are 3500 calories in a pound of fat, then that is 7.5 pounds of activity in 12 weeks.  (Measurements are cool)

Click here to see how I calculate my PA Calories.  This will take you to a chart where you enter your weight and it gives you a calorie to minute-of-activity ratio.   You get more calories based on level of effort (low, medium, intense, very-intense).  When I compare the number to what some of the machines tell me, it is pretty darn close.  Of course, a body-bug would be the most accurate, but this works for me!

So, 12 weeks with physical activity in it.  No breaks.  This is a serious challenge.  I know I get tired and lame.  To make this happen, we are going to use the 5 minute rule.  I will give some level of activity at least 5 minutes everyday.  If I am dead after 5 minutes, I will stop.  But, if not, then I will keep going. 

On my main page, I will continue to post my weight and measurements.  Since I already do this, I thought my challenge should be something different.  As adults make habit out of anything they do for 6 weeks or more, maybe this will become more than a challenge!  Fingers Crossed!

I have been soliciting bloggers and health professionals to do some guest posts.  If you or if you know someone who would be a good candidate, just send me a mail at  So excited to start this next step of the journey with you!!


  1. Sounds like a good plan. My gym starts a weight loss challenge Monday and I am so ready. Challenges are always good to get the fire lit!!

  2. Sounds like a great plan Missa. I look forward to seeing your progress reports.

  3. I'm impressed with your plan. I'm excited to see how it will turn out. I would love to guest post for you (that sounds really vain doesn't it) but not till May-ish. Let me know if you want me. You're doing great!

  4. I like the 5 minute minimum to keep things realistic. There's gonna be days you are just too tired for a bunch of exercise, but there's never any excuse not to get in at least 5 minutes. That way you don't have to break you streak.

    If you want to find out the rest of my eighties outfit, you'll have to read tonight's post.

  5. great, and do-able goals, missa! i never heard of the 5-minute rule, but it makes so much sense.
    look forward to reading about your journey!