Update- “Susan’s Health Challenge”: Her team/partners & their goals. Partners, read this!

Yesterday Mary, a 5 MTF+ Club member,  emailed me and asked if it’s too late to join Susan’s health challenge. It’s not too late. You can read about it and join us here >

Susan’s Update: A little bit of a meltdown yesterday, let’s say due to a wardrobe malfunction :-) She’s back on track today, right Susan?

There are 9 club members who have volunteered to partner with Susan, to keep her accountable, and achieve their own health goals along the way. You guys are awesome!!

Attention team/partners: Please email your progress every Friday to ; contact@peterkfitness.com.  I will be posting updates every Sunday.  I will be sending you Susan’s personal email privately so you can check-in with her and keep her, and yourself accountable. Make sure to reach out to Susan, she’s waiting to hear from you.

Here’s Susan’s team and their goals & plans:


Short term Goals
  1. Lose 10 pounds by 9/15–earlier would be greater!
  2. Journal Daily
  3. Run a 5K in September
Daily plan
  • Three weighed and measured meals a day
  • No sugar, wheat, or flour (I’ve been doing this for over 2 1/2 years, so it’s a continuation of same)
  • Bands every day
  • Start each morning with meditation
  • End each day writing my gratitudes
Short term goals
  1. More consistent with drinking water and tracking food
  2. Running- run a 10k before snow fall :-)

Daily plan

  • Drink 60 oz of water
  • Record all meals in a journal during or at end of day
  • Do bands and physical therapy workout daily


Short term goals

  1. Look and feel my best

Daily plan

  • Work out with partner once per week
  • Do bands everyday
  • Journal food
  • Snacks- healthy fruit, veggies
  • No eating after dinner during week


Short term goals

  1.  Lose 6 pounds
Daily plan
  • Do not exceed 600 calories at any meal, at any time, including calories from food and alcohol.
  • Eat protein, fiber and healthy carbs (whole grain, fruits, veggies) at every meal.
  • Do Peter K bands at least 2-3 times per week to supplement 2 one-hour treadmill / strengthening exercise classes each week.
  • Weigh in every morning’

Ann Marie:

Short term goals
  1. Lose 14 lbs
Daily plan
  • Journal meals and exercise
  • To become stronger mentally
Short term goal
Daily plan
  • Eat at least 1 serving of DARK, leafy greens (kale/spinach/swiss chard/dandelion) per day
  • Smile while doing my band workout daily


Short term goal

  1. Weight loss of 14 pounds by end of the challenge
  2. Strengthening my muscles so that moving will cause me less pain
  3. Learning to enjoy walking and create a habit that I will continue

Daily Plan

  • Do not miss any sessions of NRI three day a week work out (20 minutes plus warm up)
  • Increase step count on Saturday and Sunday to between 8,000 and 10,000 steps.
  • Not eating after 7:00 pm


Short term Goals
  1. Lose 10 pounds by 9/1/12
  2. Food Journal Daily
  3. Read in bed at night instead of Netflix-watching on laptop – helps me sleep better and cuts down on stress/anxiety
  4. Just ordered a Fitbit and will follow my progress with this device - and become ”connected” with family/colleagues/friends who have the same device for added accountability.
Daily plan:
  • Take a regular lunch, away from my desk, at least 2 times a week – do something non-work related during this lunch
  • When entertaining for work or out socially, substitute at least one round of drinks with seltzer
  • Bands five days a week
  • Work out with a friend at least once a week – plan ahead and get it on the calendar!
  • Mix up work outs – spin, elliptical, ride bike outside, and what else?  Focus on the fun in these varied work-outs.

Need help with:

  • I’m really good at going to the farmer’s market and stocking up on fresh fruits/veggies/cooking for the week EXCEPT when I’m out of town for the weekend.  I could use some help with quick, healthy, on-the-fly lunches – like you don’t have time to go to the grocery store, but have access to Grand Central Market, quick.


Short term goals

  1. Step out of my comfort zone everyday
  2. Reach out and partner with more people for friendship, health and business
  3. Become a “Big” in the Big Brother Big Sister Program (read book , “An Invisible Thread”. Incredible story will make you want to help  children)
  4. Partner 5 MTF+ Club with children’s charity

Daily plan

  • Take cold shower for 30 seconds every day (strengthens immune system and wakes your ass us :-)
  • Contact one friend or business contact everyday
  • Work out with 2 friends every week to add fun to band workouts
  • Continue daily food journal and gratitude journal
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