I thought I'd post a sort of year-end wrap-up with all my accomplishments/progress of 2008. I'm almost done with my goals for the next challenge, should be posting that soon!
I learned to LOVE lifting, working out, and just being active in general. I developed several new sport interests, like horseback riding, biking, martial arts, and even *gasp* running!
Lost 35# (ended up ~123, 6# under original goal weight) and improved body composition (from around 30%bf to around 21%). This is my high school weight, but I have much more muscular strength and fitness than I did then. (That is down 5 pants sizes from a 10 to a 1!)
Completed the NROL4W weightlifting program.
3. I learned that I CAN succeed in weight loss, which in turn fueled my motivation and confidence in lifting and basically every other area of my life.
4. I learned how to take time for me, that it's okay--good even, and that taking time to focus on my health and well-being can benefit my relationships and family life.
5. I "met" many new friends that encouraged and taught me along the way, and in turn hopefully inspired or encouraged some of them as well.
Hey Celestial--
What an awesome lineup of accomplishments! I'm so proud of you for tackling a new approach to life and succeeding. My goal? To have a list like yours at the end of the year. Making changes can be tough; I love seeing your success.
Cheryl
PS--and yes, the pics are fantabulous!
PPS--We're praying for you and the family, too. Hugs to you.
W/o knowing the details, I'm terribly sorry for the tragedy.
Thanks. Sorry to be secretive--it's just not my information to share but I knew you guys would care.
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Originally Posted by Bytsi
You and yours will be in my thoughts and prayers...
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Originally Posted by missjane
I'll be thinking of you Celeste. Having had a rough few weeks myself, I certainly empathize and know how hard this must be for you and your family.
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Originally Posted by wannabefit83
Hi Celeste! Just wanted to stop by and say "hi". I'm sorry about your family tradgedy...you are in my prayers.
BTW, you look awesome and what you've accomplished in 2008 is amazing!! Keep up the great work!
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Originally Posted by Littlemermaidklb
So sorry for whatever it is you and your family are going through! I hope things get better soon!
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Originally Posted by Karen411
Celeste, you're in my thoughts and prayers.
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Originally Posted by Chloe2
Thinking of you Celeste. You will be in my thoughts and prayers.
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Originally Posted by stingo
Hopefully all will be well. Sending best wishes and thoughts your way.
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Originally Posted by jenofthemountain
x2!
Thanks everyone--your support means a lot.
Quote:
Originally Posted by CherylWriter
Hey Celestial--
What an awesome lineup of accomplishments! I'm so proud of you for tackling a new approach to life and succeeding. My goal? To have a list like yours at the end of the year. Making changes can be tough; I love seeing your success.
Cheryl
PS--and yes, the pics are fantabulous!
PPS--We're praying for you and the family, too. Hugs to you.
Thanks so much--you are so kind! And thanks for the hugs and prayers, love you, sis!
Hey thanks both of you...and welcome to my log, Rob. Thanks are going okay...we'll make it. I think going to the gym tomorrow will help me keep my mind off things.
So today's damage. I had a lunch planned, but forgot it at home. The calories were about what I had hoped for, but macros and nutrition were pitiful.
DATE
MEAL
FOOD
Calories
Fat
Carbohydrates
Protein
1/4/2009
breakfast
Fish oil, salmon, 2.4 grams
22
2
0
0
1/4/2009
Rite Aid One Daily Multi-Vitamin (Women's Dietary Supplement, 1 serving
D1: Reverse Crunch: 3x12 (w 5# DB as counterweight) D2: Prone Bridge (1 Leg): 3x30 seconds
A: Squats: These were supposed to be box squats, but when I got to the gym they were using my "box" (which is a rubbermaid tub) to catch water from a leaky ceiling pipe! So I tried a set using the bench, but it was really high. Basically I just focused on using my glutes and hamstrings and figured a regular squat was better than using the bench. I did spend quite a while last night watching videos of box squats, and I'm sure I was doing them incorrectly. I'll have to redo my 1 RM test next time I have a box. Also, this was supposed to be 5x4, but I didn't pay attention!
B: Speed Deadlifts: These were interesting. I wasn't sure why I was doing these at such a low weight, but after re-reading that section in the book it made more sense. They also ended up feeling a little harder than I expected. Didn't really rest between sets though, except to mark my log.
C: Walking Lunge: Thought I just might throw up at the end of the last three sets, so I must have picked the right weight! I focused on really long strides and getting my rear knee down to the floor. Ooh, my butt is gonna be sore tomorrow!
D1: Reverse Crunch: After reading the description in the book, these were much more effective than I've previously experienced. I actually worked the lower abs! Who knew?!
D2: Prone Bridge: I did this on one leg b/c I knew that I could do more than 30s on a regular plank. It was hard enough, lol!
All in all, I really enjoyed this workout! I think there is torture to come, because this is just the Foundation phase, but it's nice to have some different goals and a different format to work with. I'm excited to see what happens!
Planning today to start eating at maintenance (guessing this to be about 1600 on lifting days and 1400 on other days, but it's just a guess.) I'm expecting to end up around 125-126# after regaining water weight, more food in my body, etc.
*Quick note, for those of you that really pay attention and noticed that I have been claiming to have lost 33# this year, but now say I've lost 35#. While going back over my log to check for PR's for the 2008 wrap-up post, I noticed that when I got my new scale last year, I mentioned that it read 2# higher than my old scale. I decided to go with the new weight even though it was more, so I could be consistent from then on. That would have made my starting weight 158 instead of 156. Anyway, FWIW...
So here is the last challenge update for the Open Challenge. I thought I'd post that first before I did my new challenge goals to avoid confusion.
I must say I've really enjoyed participating in the open challenge b/c it "forces" you to focus on more than just weight lost, which was very good for me.
8/1/2008
1/5/2008
Change
Age
34
35
1
Height
5'5"
5'5"
Weight
134.2
123
-11.2
BF%
25.60%
?
Bicep
10.75
10
-0.75
Chest
34
32
-2
Ribs
31
29
-2
Waist
26.5
25
-1.5
Belly
32
28
-4
Hips
36
34.25
-1.75
Thigh
22
20.5
-1.5
-13.5
1. Diet: 90% compliance or better, all foods logged.
*300-500 calorie deficit as per NROL4W, min 30% protein, max 40% carbs.
Before: Nowhere near 90%, and before the challenge, if I went off-plan, I stopped logging altogether.
August:
90%
Sept:
90%
(Included one week of vacation, with no computer, food untracked)
Oct:
>90%
(That # is for wk 1, then my hard drive crashed and I couldn't use my program)
Then ?
food was healthy, portions mediocre
Nov:
90.30%
(Whew! Just made it!)
Dec:
95.00%
BUT my rest week, in which I don't track foods, was not the greatest.
I may have gained about a pound during that time (real weight, not water).
2. Workouts: Lifting 2-3x/week, cardio 2x/week, min of 20 minutes
Before: lifting 2-3x/week and cardio 1x/week. In the past, if my schedule or routine changes or we travel,
etc, I get out of the habit and end up quitting the gym for a few months.
August:
2.7 lift
3 cardio
Included one rest week (pre-planned)
Sept:
3 Lift
2.5 cardio
Rest week for lifting, still did cardio
Oct:
2.3 lift
3 cardio
Week 3 did lots and lots of major farm work but no "lifting in the gym"
Nov:
3 Lift
3 cardio
Dec:
3 lift
5 cardio
Rest week not included, no "cardio" but lots of activity like skiing, etc.
3. Rehab/Mobility: Do all recommended stretches and exercises 5x/week as long as recommended.
Before: I forget after about a week or two.
August:
5.75
Sept:
5
(Not counting vacation week)
Oct:
Changed plan here to extra mobility and stretching before and after workouts. This is keeping me pain-free.
Nov:
Same as above
Dec:
5
Began using dynamic warmups/foam rolling from Max. Strength program
4. Education: Read two diet or fitness related books recommended in this forum.
Before: Have only ever read
South Beach Diet and NROL4W
Have read
Eat Clean Diet Cookbook, Maximum Strength, New Rules of Lifting, and Power Training.
5. Sport: Find and become active in another sport or activity besides what I do in the gym.
Running--late summer and early fall, began running outside more often and actually enjoyed it!
Tried to enter a 5K, but the two near us were during kids' last soccer games subsequent weekends.
Martial Arts--Began a martial arts class but every class for about 4 weeks conflicted with other commitments,
so I'm going to put it on hold until I can have a little more independence (LOVED it though)
Riding--my daughter bought a horse, and so did the "family"--have jumped in with both feet into the horse world!
Spending more time cleaning out the barn and feeding than anything else, but we have been working
with the horses and/or riding several times per week.
Skiing/Boarding--have done quite a bit more skiing and snowboarding than previous years, and really enjoying it!
I'm hoping to progress past basic intermediate on the snowboard and hone my skiing and instructing skills.
6. Chinups: Ten
Done! Went from 1 3/4 to 10 by the November check-in. Today I even did 10 AFTER several other exercises in the gym!
August 1
January 5:
Sorry these are so big...I thought I had this resizing thing down but I don't have time to mess with them any more!
Great Job on the challenge, looks like you've gotten off to a good start on Eric's program.
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Nice progress, and good to see you finally started Max Strength. Any day that has walking lunges in it is an absolute killer. Also, I'm sure you'll find out that most of the workouts look a little easier on paper than they actually are, particularly the leg days.
P.S. The link to your log in your sig isn't working, I had a tough time finding your log
edit: looks like maybe the board changed the way it does it's linking as my link didn't work either.
You are an inspiration! Look at your back! You look so buff!
I hope your family is doing better. I'll keep them in my best thoughts.
Thanks for the sweet words! Thanks a bunch!
Quote:
Originally Posted by Bytsi
Good job - and WOW WOW WOW on that ripped back!!!!
Aw, yer makin me all teary!
Quote:
Originally Posted by kingkop182
Great Job on the challenge, looks like you've gotten off to a good start on Eric's program.
Thanks! Today was fun! Thanks also for stopping by my log.
Quote:
Originally Posted by AS
Nice progress, and good to see you finally started Max Strength. Any day that has walking lunges in it is an absolute killer. Also, I'm sure you'll find out that most of the workouts look a little easier on paper than they actually are, particularly the leg days.
P.S. The link to your log in your sig isn't working, I had a tough time finding your log
edit: looks like maybe the board changed the way it does it's linking as my link didn't work either.
Yup, and tomorrow is upper body--seriously, I may not be able to walk! Hobble maybe... They always do look easy, especially when I post what I just did and realize it takes up five teensy tiny lines! It MUST have been more than that!!!
Thanks for reminding my about my log. I figured it wouldn't be working, but keep forgetting to change it. I better do it now.
Celeste, I just now saw your first Max Strength workout. It looks like a killer! I'm really excited to follow your progress because I ordered the book last week and may decide to use it for my strength program this spring.
Your back does look great, Celeste!! I posted my back pic thinking it looked all good and nobody even commented. Then, I come here and see yours and I'm put to shame. LOL!
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