Open Challenge Goals
Goal 1: Weight Loss of 43lbs (218 to 175) - I am at 210. Not as far as i would like to be but considering the month I have had I can't sneeze at 8 pounds!
Goal 2: Losing 2 dress sizes (18 to 14) - I am still an 18 but I can get into some of my 16s so I am on the verge of sizes.
Goal 3: Compliance -Goal 3: Compliance - Performing HIIT twice a week and SS cardio 3 times a week. Compliance sheet will be maintained. Success at the end will be determined by compliance %. - My compliance is 75% because of my week out of town for the funeral. The rest of the month was 100%.
Goal 4: Perform 10 pushups. (0 to 10) - Push-ups - Still at 0 here but I have progressed from push-ups on my knees to push ups on the bench. I was able to do 7 of them. That is up from 3 when I started the challenge.
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AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Thanks I was really surprised at the difference this month!
__________________
AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
Okay, I know I was going to wait until the last minute, but we're going out of town this weekend and I don't know that I'll have time to post right after getting back. Anyway, it won't make a lot of difference, since if ever there were two sets of stats and pictures that looked close to exactly the same these are the ones. I knew that though and am looking for bigger changes over the rest of the challenge.
Here are my pictures. I'm only posting them to stay in the challenge. I did well the first week of the challenge and managed to do okay on vacation. My plan fell apart these last two weeks and as a result no changes have been made. I'm away for the long weekend and have a plan once I get back. Pictures are up, plan is made, slate is clean.
If anyone can tell me how do you get the pictures same size drop me a note in my log. I tried to take them in the same spot from the same distance and played around with cropping, resizing etc to no avail.
Here I post pictures for this month and stats.
Age: 47 (+10 months)
Height: 5' 33 5/8"
Weight: 127"
Bust: 37"
Under bust: 31"
Waist: 30"
At Belly button: 32.5"
Hips: 36 1/2"
Both thighs: 18 1/2"
Both Calves: 13"
Both Biceps: 9 1/4"
Bodyfat: 29.2% (according to my digital scale)
I also attach a file with comparative stats (I haven't figured out how to make it appear in columns or as an image in the body of this post).
Goals: to get stronger (Is this to vague? how would I measure progress?), to loose about six pounds, to flatten my stomach, to learn about weight training by doing it, to understand better and apply nutrition principles to achieve strength and weight goals.--
--This month I seem to have gained inches in my belly area... or I took the wrong measurements last month. But I am glad to be participating here and pleased of having exercised regularly. I am learning a lot.
I'm ready for my end of August update for the challenges...here goes!
August 1 pics:
August 29 Pics:
August Stats:
Age: 34
Height: 5'5"
Weight: 134.2 to 130.8 (-3.4#)
BF%: 25.6% to 25% (-.6%)
Bicep: 10.75" to 10.5" (-.25")
Chest: 34" to 33.5" (-.5")
Ribs: 31" to 30.5" (-.5")
Waist: 26.5" to 26" (-.5")
Belly: 32" to 30" (-2")
Hips: 36" to 35.75" (-.25")
Thigh: 22" to 21.5" (-.5")
Goals:
1. Diet: 90% compliance or better, all foods logged.
(I was NOWHERE near 90% before this challenge, and if I "fell off the wagon " (at least before April), I would stop logging altogether.)
Week 1
90%
Week 2
80%
Week 3
90%
Week 4
100%
(so far--I count my weeks from Mon-Sun)
2. Workouts: Lifting 2-3x per week as prescribed in NROL4W and then probably NROL, cardio at least 2x per week, min of 20 min.
(Before challenge, currently lifting 2-3x/week and cardio an average of once per week. My pattern is that when my schedule or routine changes
or we go away for any length of time, I get out of the habit of exercise and end up quitting for several months.)
Week 1
3x lift
4x cardio
Week 2
REST WEEK
Week 3
3x lift
3x cardio
Week 4
2x lift
2x cardio
(travelling for part of wk)
3. Rehab/mobility: Do all recommended stretches and exercises 5x per week as long as recommended (for shoulder and knees).
(I did them religiously for about a week or two and then kept forgetting…)
Week 1
6x
Week 2
7x
Week 3
5x
Week 4
5x
4. Education: Read at least two diet or fitness related books recommended on this forum.
(Have only read one book that I can remember besides NROL4W, which was The South Beach Diet.)
Purchased NROL, Power Training, and Maximum Strength. Halfway through NROL.
5. Sport: Find and become active in a sport or activity that I enjoy besides what I do in the gym.
I've called the local martial arts center and am signing up for a class beginning in September.
You've definitely got body recomp going on Leyla. You can see it all through your abdomen and your posture is much better.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Well, I knew there wasn't really going to be any progress but I didn't expect to gain inches! I think it's a consistency problem though. Last time Bri measured me and took the pics and this time I had to do them myself. I may not have done the measurements right, maybe it will evident in the pics if I did or not? I couldn't tell on my camera. Also, since Bri has the calipers I will have to wait until next week to post the BF% update since he visits next weekend.
Anyway, here's the info:
Sorry for the funky picture sizes... I edited them all the exact same way but one came out bigger and the others came out smaller than the original ones, so I'm sorry if it's difficult to look at and compare.
Goals Progress: 1- 75% compliance or better at my running/HIIT schedule (HIIT on Tuesdays and Thursdays, 1.5mile run once per weekend) Had to change this goal because my knees got a little messed up and I didn't want to run the risk of hurting them more. So to let them heal on their own I changed this goal to a compliance with the Push-up program instead.
Week 1: 66% (missed Saturday)
Week 2: 100%
Week 3: 66% (missed thursday)
Week 4: 100% (so far)
Total compliance for the month = 9 compliant days out of 11 = 81% compliance.
I think I will change this goal again to a cardio type goal since now I have two push-up oriented goals. Instead of running (which I may do if my knees are not bothering me) I will start doing cardio in the form or either fast walking or the eliptical for 20-30 minutes. Goal will be to do this 3x a week on non-lifting days.
2- 10 real pushups in a row with good form (currently can do 4-5) OK, I'm going to need to change this goal too... because I already surpassed it! With my push-up test after week 2 of the program I did 15 good form pushups in a row! This goal is now changed to 25 pushups in a row by the end of the challenge
3- Lose fat and maintain/gain muscle. Will be measured by photos, measurements, and calipers. Current body fat as per Accumeasure Calipers is 25.5%. Goal BF% for the end of the challenge is 22-23% See photos above. The measurements may be a little screwy since I did them myself instead of having my bf/trainer do them for me. Some measurements decreased while some increased. BF% will be tested on 9/5 or 9/6 and I will post the update then.
4- Find something outside of the gym to increase my activity that I enjoy doing... either a dance or martial arts class.
I have found a dance place that teaches ballroom dancing, swing, tango, etc. My roommate and I will be signing up for a class that starts in September.
I'll be doing NROL, starting with the Fat-loss programs and working towards strength programs.
My program has changed as well, which those who follow my log already know. My bf/trainer created a program for me to tackle fat loss while preserving as much lean mas as possible if not gaining some in the process. As of this moment, I am getting really sick of high rep sets and I am starting to think of switching to a strength program again. If I get my diet in better check I should be able to pull off some fat loss while gaining strength (I hope) Any ideas/suggestions are appreciated!
8/1: 148.5
8/30: 145
(Extremes are 153 on 7/1, and 143.4 on 8/25)
Caliper measurement of skinfold just above iliac crest:
8/1: 1" or 26 mm
8/30: 5/8" or 16mm
Note: I'm a little surprised (though happy!) at the measurement changes; I'm not really seeing the change in the photos, and my weight isn't down all that much, but I was very careful with measuring (each one taken several times, using a Myotape), so I think they're fairly accurate. Still have a long way to go, but YAY!
Weigh in and stats:
July 27/August 30
moving average weight: 128.7/126.6 (-2.1)
waist 26.5/26 (-.5)
abdomen 29/28 (-1)
hip bone 33.5/31.5 (-2)
hips 37.5/37 (-.5)
chest 33.5/33 (-.5)
thigh 20.5/20 (-.5)
calf 13/13 (0)
upper arm 10/10 (0)
forearm 8.5/8.75 (+.25)
I am in Stage 4 of New Rules of Lifting for Women, combining the diet ideas
in this book and Tosca Reno's Eat Clean books. I had to quit running due to
injury, so I was swimming a few times a week. Now I am getting back to
running with a run/walk program a few times a week.
I hope this has worked.. although i have dropped two pounds my waist measurement went up. last month wasnt a good one with the two week holiday and little adherence to diet and exercise.
this month
circuit class tues and thursday
1 hour walk am everyday
work on getting my olympic lifts right, and getting through the seattle crossfits skill level 1.
1 - 95% compliant to chosen calorie level, 30% min protein level
Current - 100% (will be changing levels for September)
2 - 2 days cardio per week, 3 days lifting
Skipped one planned lifting day because of sore shoulder.
3 - Finish up Stages 5 & 7 from NROL4W
Stage 5 finished, Stage 7 started. Picked up Power Training and will likely do it next.
4 - Be lower than 260 by Dec 1st.
Pending
5 - Take another maintenance/rest week.
Picked week - 10/4 - 10/11
Wrap-up: So, I'm happy with the loss of weight, bodyfat and inches. I personally think the pictures look worse, but hey, that's me. Since I'm sure some of my activity will be going down as the fall approaches I'm going to slightly drop my calories until my maintenance week. I'll reassess at the end of September. The plan will be 2000 cals for rest days, 2150 for cardio days, and 2300 for lifting days.
No noticeable changes yet, but I'm happy with what I'm doing My goal is add muscle. Weight is up +1, measurements are down 1/2 inch but I think it's due to water and carb cycling.
Here goes nothin'... that refeed week was fun - hopefully it'll jumpstart me and there will be bigger changes next month...
Chart starts in March, pics include April along with Aug 1 and Aug 30 (that's just how they ended up getting edited - feel free to ignore the April pic)
I weighed in really low this morning due to being poisoned yesterday and not eating for 24 hours. I think real weight is 119 (ish) Also am looking much softer this time due to just coming off a totaly rest and pig out week. Still I am making progress so all is well.
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The BIGGER I get the smaller you look
Here are my pics for Month 1. I changed my shirt for this round of pics so that it would be easier to see the changes. I wish my DH had told me that the back view was so horrendous! lol
Goals:
Focus on food and get at least 20 lbs off. 2.6 lbs lost towards this goal
Plan:
FLTS (and maybe MRM...still reading that one to see if it applies) and OPT once I lose a bit more weight. lots of NEAT and walks. doing good on this one. I've lowered my caloric intake to 1500-1600, and that's having a good effect.
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"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
My goal is primarily body recomp, so I am not necessarily looking for big weight loss. Instead I gained, but I am amazed that I actually lost inches. I wasn't doing that well diet-wise. I don't have my bodyfat to report this time, but I think the measurement changes show some recomp is going on.
I am encouraged.
No visible changes in the past month, but my weight is down a bit. Measurements are pretty much the same. I can really tell that I've made strength gains, especially with my cycling. Lifting weights has made me a much stronger mountain biker!
Side: 8/1/08
Side 9/1/08
Front 8/1/08
Front 9/1/08
Back 8/1/08
Back 9/1/08
Happy with this month's progress; especially because I haven't exactly been super compliant. Have def improved with tracking my food on weekends (including booze). Check out my food log...... Push ups coming slowly.
September is another month!
Well, I'm posting although I am really disappointed with my pictures. I have been getting lots of comments, fit into new clothes, etc., but the pics look just the same to me.
weight--162 to 157 5 lbs YAY! lowest weight in 15 years
BF(omron) 28.2 to 28 (-.2)
bust 38 38 same thank you thank you
ribcage-- 32.5 to 32 (-.5)
waist--30.75 to 30.75 same
hips--39 to 38 (-1) Hmm this seem like a lot
calf--15 to 14.75 (-.25)
Well, the measurements look pretty good though--although I think they are pretty inaccurate as I tend to be inconsistent with the tape.
Overall, I am pretty happy--although at the moment I'm having some sort of hormonal insanity and I ate a great deal of chocolate this weekend--I had been really restrained since the beginning of July.
Here are the pics--let's hope I can get it right this time.... 7/30/08 8/30/08
I guess I am going to have to just relax about the dang pictures--they actually look worse to me. However, I"m sure it has to do with the fact that I used a rotten old camera since mine is in the shop. I have to figure out how to show some of these cuts I'm getting, maybe I'll go outside next time. Anyway, here they are. Bleah.
OFFICIAL WOMEN'S CHALLENGE - MONTH 1 PICS
But I am glad to be participating here and pleased of having exercised regularly. I am learning a lot.
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