…lose fat
…lose weight
…alter my coping mechanisms
I’m tired of looking in the mirror and seeing a woman who isn’t treating her body with respect so I’m joining the WOMEN'S Jan-Jul 2009 CHALLENGE for it's accountability and support.
My plan is to follow the OPT (original) plan for the first 12 weeks. After that I’m toying with the idea of doing OPT Remix but it depends on how well OPT goes (how much weight I lose) and how rebellious I’m feeling, Leigh says, “Do what I say on the day I say it.” Oh and the whole chin up thing could be a problem. My focus has to be on weight/fat loss and I can’t even do a negative (I think that’s what it’s called, when you start in the up part of the chin up then lower yourself?) chin up. I’m not expecting to get stronger. I may end up repeating OPT.
The one thing I like about OPT Remix is the idea that I have to do it exactly as written so I would need to make it a priority. Isn’t there some school of thought that says if you do something for period of time 3 weeks, 4 weeks, a month, you make it a habit? So it should follow that making exercise and nutrition number 1 for 12 weeks would firmly establish it in my brain. On the other hand I know stuff will crop up over which I have no control and I don’t want to get into an all or nothing mentality. Plus there's the “you can’t tell me what to do” brat lurking in the dark corners of my mind! Anyway that’s the plan for now. Once March rolls around I’ll see where I stand and make the final decision then.
I looked back at my first log, not much information there…
I’m a 43 years old, married mom with two kids (15yo girl & 12yo boy). I work part-time outside the home and have actually been exercising since my early 20’s. It has not been consistent though especially in the last few years. Combining sporadic workouts (or none) with increasingly poor eating habits puts me at least 35 pounds over where I’d look and feel good. I joined the Women’s challenge last fall and for the 6 weeks I stuck with it lost 12 pounds. Half of that has crept back on but I’m still below where I started last September and ready to start again. A big part of my issue is allowing stress/life/worries to interfere. I’ve ordered Tom Venuto’s newest book, The Body Fat Solution, in which according to Skwigg, “he's written a detailed plan for ending emotional eating.”
I think that’s plenty long enough to start. Now to sign up for the challenge, post my pictures and stats.
Welcome to the challenge. Personally, I've found that making even a small post in a log every day helps to keep me on track. I know that the only person who really cares if I work out, or eat well, is me. However, I feel it's just one more step in losing weight - accountability.
hey karen - glad to see you've joined the challenge! i'd love to hear what you think about tom venuto's book - i read skwigg's review and was intrigued.
After holiday eating followed by eating the holiday leftovers and a nachos and chili fest last night...1390 calories is REALLY low BUT I survived day one. I am making an extra effort to drink LOTS of water, it’s what I usually drink but I’m really increasing the amount. The macros aren't quite right but since I spent so much time doing my pictures and setting up this new blog (procrastinating is part of my non-fitness life too!) I didn't actually plan my meals until after lunch...
Exercise:
OPT A1
Wide Stance DB Deadlifts: 3x10 @ db27e
Swiss Ball Bridge: 3x10 @ bw
Swiss Ball Flys: 3x10 @ 8e
Neutral Grip Shoulder Press: 3x10 @ db17e
Prone Supermans (hold 2-3 seconds): 3x10 @ hold 3sec
Low to High Woodchops DB (alternate sides): 3x10 @ db10
Plank (hold 1-2 minutes each time): 3 x hold 60sec 60sec/30sec/30sec
This workout was a little rushed. I was goofing around with my pictures for the challenge and time got away from me. I also could have gone a heavier all around but I’m easing into the workouts to avoid severe DOMS for four days like the last time!
Quote:
Originally Posted by realcdn
Welcome to the challenge. Personally, I've found that making even a small post in a log every day helps to keep me on track. I know that the only person who really cares if I work out, or eat well, is me. However, I feel it's just one more step in losing weight - accountability.
Good luck!
Too true, accountability is one of the reasons I signed up for the challenge.
Quote:
Originally Posted by karenmc6
hey karen - glad to see you've joined the challenge! i'd love to hear what you think about tom venuto's book - i read skwigg's review and was intrigued.
Hit my macros! Do NOT like cottage cheese! I’m giving up on that. If I’m trying to mask the taste and adding sugar free pudding mix, protein powder and PB2 (not all together) is still bleh it’s time to try something else.
Exercise:
OPT B1
Step ups (alternate sides): 3x10 @ body weight
DB Face Pulls: 3x10 @ 8e
Bent-over Rows: 3x10 @ 17e
(The first set was 27e because I miscounted & picked up the wrong dumbbells, doh!
Standing Curls: 3x10 @ 10e
Trunk Extension 3x10 @ hold 3sec
Side plank: 2 (4) x hold 60sec 40s/40s & 30s/30s
SS cardio 45m (of 50m-ran short of time) @70%mhr
Not as rushed as yesterday but I didn’t start early enough and then the clock by our treadmill stopped as soon as I started. I cut the cardio by 5 minutes to make sure I didn’t miss sending my daughter to school (I love that she, at 15, still wants to say goodbye to me!). I’m definitely feeling the workouts mostly in my hamstrings and abs. I guess my core isn’t as strong as I think since my planks suck! Also I think I need elbow/forearm pads. The rug in our basement workout area is really rough. Great for little boys to run cars around (it’s one of those rugs that have roads and pictures of buildings from when my son was younger), not so great for planks.
Thanks for the welcomes etc...I'm slowly working my way around to all the challeger’s logs to say, "hi".
Also I think I need elbow/forearm pads. The rug in our basement workout area is really rough. Great for little boys to run cars around (it’s one of those rugs that have roads and pictures of buildings from when my son was younger), not so great for planks.
We have some "rough" carpet in our basement too - I got a yoga mat which works great!!
I forgot to eat part of my lunch so the calories aren’t quite high enough and the macros a little off. Well, they were off anyway but the Shrimp Scampi was VERY good.
Exercise:
SS cardio 50 @70%mhr
SS cardio 30 @55%mhr
I’m aiming for some extra NEAT in the way of low intensity walking. The easiest way to fit it into my schedule is to do it in the morning with my workouts. It has a bonus effect of forcing me to quit procrastinating. I will start my workouts at the same time each day then fill in any remaining time in my workout window with the light walking. No more pushing my workout start time to the last minute or procrastinating!
I’m aiming for some extra NEAT in the way of low intensity walking. The easiest way to fit it into my schedule is to do it in the morning with my workouts. It has a bonus effect of forcing me to quit procrastinating. I will start my workouts at the same time each day then fill in any remaining time in my workout window with the light walking. No more pushing my workout start time to the last minute or procrastinating!
good plan - similar to what i've been doing this week. not sure what will happen next week as my whole world changes on monday when i start classes. i figure that my neat will go up just walking the campus, but i'm hoping to get a workout in each day before class. i just don't know what to expect from the campus fitness center - especially at the start of the semester!
good plan - similar to what i've been doing this week. not sure what will happen next week as my whole world changes on monday when i start classes. i figure that my neat will go up just walking the campus, but i'm hoping to get a workout in each day before class. i just don't know what to expect from the campus fitness center - especially at the start of the semester!
Exercise:
OPT A2
Wide Stance DB Deadlifts: 3x10 @ db29.5e
Swiss Ball Bridge: 3x10 @ bw
Swiss Ball Flys: 3x10 @ db10e
Neutral Grip Shoulder Press: 3x10 @ db17e
Prone Supermans (hold 2-3 seconds): 3x10 @ hold 3sec
Low to High Woodchops DB (alternate sides): 3x10 @ db12
Plank (hold 1-2 minutes each time): 3 x hold 60sec 60sec/40sec/30sec
SS cardio 50 @70%mhr
I got started on time and finished the full workout. I increased weight on several of the exercises and added a few seconds to my second plank. In lieu of
Quote:
Originally Posted by dillytl
We have some "rough" carpet in our basement too - I got a yoga mat which works great!!
since I haven’t had time to get to the store I’m using a couple of folded up bandanas. I don’t think it made the difference in my time but my elbows feel better!
Exercise:
OPT B2
Step ups (alternate sides): 3x10 @ 5e
DB Face Pulls: 3x10 @ 10e
Bent-over Rows: 3x10 @ 19.5e
Standing Curls: 3x10 @ 12e
Trunk Extension 3x10 @ hold 3sec
Side plank: 2 (4) x hold 60sec 60s/60s & 45s/45s
I spent Friday running errands and trying to catch up on some things then spent the weekend UN-decorating. I now have a foyer and living room full of packed boxes of Christmas stuff. Today I'll move it all down to the basement and put the furniture back. Hubby will be happy and I'll feel like I've finally accomplished something. The kids helped with the decorating but were no where to be seen this weekend!
Exercise:
OPT A2
Wide Stance DB Deadlifts: 3x10 @ db29.5e
Swiss Ball Bridge: 3x10 @ bw
Swiss Ball Flys: 3x10 @ db10e
Neutral Grip Shoulder Press: 3x10 @ db17e
Prone Supermans (hold 2-3 seconds): 3x10 @ hold 3sec
Low to High Woodchops DB (alternate sides): 3x10 @ db12
Plank (hold 1-2 minutes each time): 3 x hold 60sec 60sec/40sec/30sec
SS cardio 50 @70%mhr
I got started on time and finished the full workout. I increased weight on several of the exercises and added a few seconds to my second plank. In lieu of
since I haven’t had time to get to the store I’m using a couple of folded up bandanas. I don’t think it made the difference in my time but my elbows feel better!
I read this as "bananas" three times! lol! Nice workouts and compliance! Keep up the good work...
Exercise:
OPT A3
Wide Stance DB Deadlifts: 3x10 @ db32e
Swiss Ball Bridge: 3x10 @ bw hold 3sec
Swiss Ball Flys: 3x10 @ db12e
Neutral Grip Shoulder Press: 3x10 @ db19.5e
Prone Supermans (hold 2-3 seconds): 3x10 @ hold 3sec
Low to High Woodchops DB (alternate sides): 3x10 @ db14
Plank (hold 1-2 minutes each time): 3 x hold 60sec 60sec/40sec/45sec
SS cardio 45 @3.0
These numbers are more like where I should have been last week but the fear of not being able to walk for four days made me cautious. My plank times are getting better. Partly because I got a yoga mat for my elbows and partly because I’m setting myself up better. I think part of my problem was not having my shoulders lined up directly over my elbows. It was taking much more effort to hold the position. In any case I’m happy with today’s workout especially the extra 45min walk. I started a little late again but 45min is good.
Even though I’ve been hitting the calories the macros are all over the place. Weekends are especially difficult because I’m off my weekday schedule but Mon & Tue I just couldn’t deal with trying to make things fit. Grrr.
Exercise:
OPT B3
Step ups (alternate sides): 3x10 @ 6e
DB Face Pulls: 3x10 @ 12e
Bent-over Rows: 3x10 @ 20.5e
Standing Curls: 3x10 @ 14e
Trunk Extension 3x10 @ hold 3sec
Side plank: 2 (4) x hold 60sec 45s/45s & 30s/30s
SS cardio 45 @3.0
On top of my workouts for the last two days I’ve been dealing with getting the ice off the driveway to make walking to the bus less risky for my kids! The good news is it’s mostly clear just in time for the BIG freeze. The bad news is breaking up ice with our scrapper so I can then shovel it off is hard work. After an hour yesterday I’d cleared most of it off and gotten a good sized path from the back door but my arms were actually burning!
I’m going to be focusing more on hitting the calories right than micromanaging the macros. It’s making me crazy and pushing me to eat stuff that I don’t really like just to make sure the numbers line up correctly. I’m also going to make myself eat breakfast before I go to work even if I’m not hungry.
Exercise:
OPT SS cardio 50 @70%mhr
No extra cardio this morning I think all the ice breaking/shoveling has taken its toll. I decided not to push it this morning.
Quit procrastinating…just do it!
Linear Mode
