ladylydia

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 ✔️✔️2/3 ✔️✔️4/5 ❌✔️4/8 ✔️✔️6/7 Week 1 ✔️✔️5/7 ✔️✔️4/7 ✔️❌4/7 Week 2 Week 3 Week 4 Week 5 Didn't leave the office until after 9pm this evening, so swapped the gym for some yoga at home. Tomorrow is life group, which usually goes long, but we're meeting at a coffee shop instead of someone's house, and those meetings always end much earlier, so I'll do weights at the gym tomorrow. Giving myself an fail for eating more earlier. I skipped lunch for some fig bars and double -fisting fancy coffee drinks. While I ate pretty reasonably once I got home, I have no idea how many empty calories were in the hot chocolate and the raspberry frappe. So, though yummy, not exactly the most nutritional choice. Water and sleep are doing ok. Though I could use some more water to flush out the coffee things.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 ✔️✔️2/3 ✔️✔️4/5 ❌✔️4/8 ✔️✔️6/7 Week 1 ✔️✔️5/7 ✔️✔️4/7 Week 2 Week 3 Week 4 Week 5 Switched todays workout and did abs instead, so I could do a quick workout at home and spend the rest of the evening at the hospital with my mom. She's doing better., by the way. 20 second planks --6x 25 side crunches R. 25 side crunches L

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 ✔️✔️2/3 ✔️✔️4/5 ❌✔️4/8 ✔️✔️6/7 Week 1 ✔️✔️5/7 Week 2 Week 3 Week 4 Week 5 My mom's in the hospital, so it threw some things off. Did ten minutes of Zumba,

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 ✔️✔️2/3 ✔️✔️4/5 ❌✔️4/8 ✔️✔️6/7 Week 1 Week 2 Week 3 Week 4 Week 5 Friday: Just some stretching, ate enough earlier, but didn't get quite enough sleep or water. Saturday: Didn't get to a workout. Instead I fell asleep on the couch halfway through the afternoon and didn't wake back up until nearly 9 at night; threw my whole evening off. Ate reasonably even though it was late, and went to bed super late. At first I felt bad about missing a workout, but then I realized that 6/7 isn't bad. Today: 10 minutes of warm up walking, RDLs 3x3 @ 45lbs, 3x3 @ 50lbs, 3x3 @ 60lbs. Bench 3x5 @ 30 lbs, 3x5 @ 35 lbs, #x5 @ 40lbs 10 crunches on an ab slide. Also, I've lost 10 pounds since the last time I checked, two months ago.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 ✔️✔️2/3 Week 1 Week 2 Week 3 Week 4 Week 5 Planks today, water and sleep were low, day eating was fine & night eating was reasonable.

Went to the new gym today...LOVED the new gym. I just did a brief walk through on my tour yesterday, but today I really analyzed all the equipment. There are barbells everywhere! It's fantastic; they have everything I want and a bunch of stuff I don't even recognize. And I think I may have already made a gym buddy. I am so, so happy with this place! Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 Week 1 Week 2 Week 3 Week 4 Week 5 Starting slow so I don't fall into a cycle of injury 10 min. interval walk for a warm up. RDLs- 3x5 @ 40lbs, 3x5 @ 45 lbs, 3x5 @ 50lbs. Shoulder press: 5x5 @ 30lbs. Lat pull down: 5x5 @ 70lbs. Stretching.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 Week 1 Week 2 Week 3 Week 4 Week 5 Checked out the new gym at lunch and got a membership. Intended to go there this evening, but was just too late in getting home. By the time I was done with dinner I had hit a pretty solid wall. So I swapped today's workout with tomorrow's workout and just did some yoga.

Did I start this challenge a week early? I'll have to add a 0 week to my graph then. The gym I wanted to check out is open 24 hours, but it gives key fobs to the building to members, and is only open to the public from until 7pm. I didn't have time to get over there before that, so I'll have to check it out tomorrow. I did do about 10 minutes of speed punching drills at home for cardio, so at least I did get in a little exercise today. Got six hours last night, but I'm only on four glasses of water so far. Ate a real lunch and didn't binge at dinner. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 Week 1 Week 2 Week 3 Week 4 Week 5

Decisions I made during the last challenge: 1. I think I need to switch gyms. I'm currently with Planet Fitness, and I hate it. One of the things that brought me out of bulimia 6-7 years ago was barbell training; and I miss it terribly. Planet Fitness doesn't have any; but there is a new gym close to my house that is an old school gym that has many. Also the new gym claims to be open 24 /7, actually open 24/7. If it is that will help a lot because, most of the time I don't seem to be done with my day, in a way that I could workout until 8 or 9 in the evening, (when my planet fitness closes). I got some client payments last week and I'm financially stable right now, so I'm going to go check out the new gym tomorrow. 1 (a). Recently, Steve posted something on the NF Facebook page about working out every day of the week being easier than working out 2-4 times a week. And I realized, for me at least, that's true. When I worked out everyday, there was no question as to whether or not I'd workout that day, I didn't need motivation or even really a schedule, it was just a question of what the workout would be. I've been very cautious to workout every day again because I didn't want to retrigger the bulimia. (My purge method was excessive exercise). But if I make a workout everyday schedule with less intense, recovery, days; I'll lessen the risk of constant injury, and won't go overboard. 2. I really need to eat more, earlier in the day. I habitually eat very little during the day and then eat everything in the evening. But on the rare occasion that I eat enough during the day, my dinners at night become very reasonable, and I feel better overall. 3. I still need to drink more water and get more sleep. Goal 1: Workout every day. Goal 2. Eat more, earlier, in smaller portions, and everything should be clean Goal 3. Water-6 cups at least; Sleep -6 hours at least. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Week 2 Week 3 Week 4 Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Work Work Work Work Work Jujitsu (AM) Church “ “ “ “ “ “ “ “ “ “ Cardio Resistance Jujitsu (PM) Life Group Errands Cardio Resistance Endurance or Speed Hams (RDLs) & Chest Yoga Abs Yoga Endurance Hams (RDLs), Lats & Delts

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 ❌✔️✔️ ❌❌✔️ ❌❌✔️ ❌✔️✔️ ❌✔️✔️ ✔️✔️✔️ ✔️✔️❌ Week 2 ✔️✔️❌ ❌❌✔️ ❌❌❌ ❌✔️❌ ❌✔️✔️ ✔️✔️✔️ ✔️✔️✔️ Week 3 ❌❌❌ ❌✔️❌ ✔️❌✔️ ❌✔️❌ ❌✔️✔️ ✔️❌✔️ ✔️❌✔️ Week 4 ✔️✔️❌ ✔️❌❌ ❌❌❌ ❌✔️❌ ✔️❌❌ ✔️✔️❌ ✔️❌✔️ Week 5

After a lot of self reflection, I think I've pinpointed my biggest barrier to staying motivated with my weight loss/fitness..... I don't actually want to lose weight. I should probably clarify; I absolutely want to be more fit. I absolutely want to increase my stamina, speed, strength and flexibility. I absolutely want to move easier and feel better in my skin. I absolutely want to prevent all the preventable health issues that run rampant in my family. I do want to drop dress sizes so I can fit into my favorite clothes again, I do want my complexion to clear back up instead of always being somewhat blotchy and red, and I do want to feel confident in my appearance again. What I don't want, is to constantly feel lied to. There's this movie called Red Shoes and the seven dwarfs, it's a take on the Snow White tale. But instead of the normal trope, in which Snow White is the most beautiful in the land, Snow White is a chubby girl who accidentally becomes classically beautiful after stealing a pair of red shoes from the evil queen. She swaps between her normal self and her classically pretty "Red Shoes" self, several times in the movie. Whenever she is her normal, chubbier self, she's overlooked and dismissed by everyone; and she gets lots of positive attention when she is the "Red Shoes" version of herself. I identified so hard with this movie, that even though it was a light-hearted, kid's movie, it was hard to watch. Around a decade ago, over a 2-3 yr span of time, I lost 160 lbs. When I graduated school, and lost access to my school gym, and started working; I slowly gained the weight back. I noticed when I lost the weight, people got way nicer. Not that they weren't nice enough before, if I could get someone's attention; but when I was thin, people went out of their way to be friendly or helpful. I thought it was because I was more confident, more lively, myself. But when I gained the weight back, even though the way I interacted with the world didn't change, the way the world interacted with me did change. Now, I feel like I only know who people are when I'm over-weight. I haven't figured out how to get past this feeling. As much as I do want to lose the weight and get healthy, I also don't; because when I'm heavy I know which people actually care about me.

I think I missed reporting a week.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 ❌✔️✔️ ❌❌✔️ ❌❌✔️ ❌✔️✔️ ❌✔️✔️ ✔️✔️✔️ ✔️✔️❌ Week 2 ✔️✔️❌ ❌❌✔️ ❌❌❌ ❌✔️❌ ❌✔️✔️ ✔️✔️✔️ ✔️✔️✔️ Week 3 ❌❌❌ ❌✔️❌ ✔️❌✔️ ❌✔️❌ ❌✔️✔️ ✔️❌✔️ ✔️❌✔️ Week 4 ✔️✔️❌ ✔️❌❌ Week 5

d September 20 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 ❌✔️✔️ ❌❌✔️ ❌❌✔️ ❌✔️✔️ ❌✔️✔️ ✔️✔️✔️ ✔️✔️❌ Week 2 ✔️✔️❌ ❌❌✔️ ❌❌❌ ❌✔️❌ ❌✔️✔️ ✔️✔️✔️ ✔️✔️✔️ Week 3 ❌❌❌ ❌✔️❌ Week 4 Week 5

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 ❌✔️✔️ ❌❌✔️ ❌❌✔️ ❌✔️✔️ ❌✔️✔️ ✔️✔️✔️ ✔️✔️❌ Week 2 Week 3 Week 4 Week 5

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 ❌✔️✔️ ❌❌✔️ ❌❌✔️ ❌✔️✔️ ❌✔️✔️ ✔️✔️✔️ Week 2 Week 3 Week 4 Week 5

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 ❌✔️✔️ ❌❌✔️ ❌❌✔️ ❌✔️✔️ Week 2 Week 3 Week 4 Week 5

Right, I forgot to mention. I recently started a new job in addition to my solo practice and the first full week of the month I will be unable to make the workout on Mondays or Tuesdays. I've decided to mark those as complete, even if I'm not working out because I'm still following the plan.

Progress chart: 🌙 💪/🦶 💧 or ✔️✔️❌ as a chart key? Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Week 2 Week 3 Week 4 Week 5

Been away for awhile. Tried things that didn't work. Tried things that did, until life got in the way. Workshopped more stuff. Long story, longer story, long and complicated story. Here are my new/current goals. 1. Sleep more: 7+ hours. I need a decent bedtime so I can get decent sleep. I am currently writing this at 2:53 am, and that irony does not escape me. I work typical business hours. 2. Actually follow the workout plan. About a month ago, I came up with a workout plan that I think will finally work really well with my busy schedule. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Work Work Work Work Work Jujitsu (AM) Church “ “ “ “ “ “ “ “ “ “ Cardio & Abs Resistance Jujitsu (PM) Life Group “ “ Cardio & Abs Resistance Quads & Chest *Cardio & Abs if time and energy “ “ Errands (Hams, Lats & Delts) I think this one will work better. Ideally I would like to do barbell training. But my current gym is a Planet Fitness, and they don't have barbells. I've tried to do my best to stimulate a barbell, but I just keep on hurting myself instead. So I'm going to just focus on muscle groups instead of particular lifts, until I can get a different gym environment. I'm also giving myself a lot of leeway on what type of sets I will do. At this point I don't care so much about a particular program like pyramids, 5/3/1, 5x5s etc., just the muscle groups. I also may switch out the Quads for extra Hams exercises depending on how my IT band is acting that week. 3. Water. 6+ glasses Water, water everywhere, but I'm still dehydrated. I always have water nearby, but for some reason I don't drink very much of it. And that leads to low energy, headaches, and dizziness for me; enough is enough.

Was going to do a challenge, but haven't been here in a while, and had trouble finding where the new thread button was.; it's probably my computer. Figured out a new workout schedule., should work with my actual life much better. Was Saturday --Cardio and Abs Sunday- Weights/Resistance (Hamstrings, Lats & Shoulders) Monday- Cardio and Abs Tuesday- Weights/Resistance (Squats & Pects) Wednesday --Jujitsu (Maybe abs and cardio, if I have energy left). Thursday--Bible study (Rest day) Friday--Errands (Rest day). At the same time, trying to work on getting enough sleep, and water.

June 2nd. Aux. day Lat Pull 5x5 @ 70lbs Rows 5x5 @. 55lbs Back extensions 5x5 @ 115lbs Leg curls 5x5 @ 65 lbs Tricep press 5x5 @ 60lbs 5 min. walk. June 8th 5 min. walk & wendler week 1 Leg press: 3x5 @ 145lbs, 3x5 @ 155lbs, 3x5 @ 165lbs. Shoulder press: 3x5 @ 30lbs, 3x5 @ 40lbs, 3x5 @ 50lbs. June 12th 6 min. walk, & wender week 1 Bench press 3x5 @ 35lbs, 3x5 @ 45lbs, 3x5@ 55lbs. RDL 3x5 @ 55lbs, 3x5 @ 65lbs 2x5 @ 75lbs. stretching, crunches and leg lifts July 15th 10 reps: push ups, sliding side lunges L & R, rear leg lifts, 20 crunches. July 21st 30 reps pendulum side leg lifts, 5 reps knee push ups 30 reps Russian twists -3.5 rounds in 15 min.

Well, I learned a terrible lesson this weekend. The gym I go to doesn't have barbells, so I've been using either dumbbells or weight machines; which works ok for most of my exercises, but gets awkward on RDLs because I can only use dumbbells and round numbers. This week I really wanted to just go up by 5lbs for my RDLs; so I used a Smith machine....... horrible, horrible, mistake. It threw off my normal, (safe,) movement so much I'm pretty sure I did most of my sets with just my lower back, and am miserably sore today. Guess I'm sticking with dumbbells until I can get a bar.

May 1st: Made a mistake and tried the smith machine, Didn't realized the bar had a weight to it, I thought only free weight barbells, did. Turns out the smith machine bar at my gym is 20 lbs. so I accidentally lifted 20 lbs over what I intended and was hurt afterwards. 10 min. walk at 2.5 mph Bench Press (real weight, not the intended weight) 3x5 @ 55 lbs 3x5 @ 65 lbs 3x5@ 75 lbs. RDLs (real weight, not the intended weight) 3x5 75 lbs 3x5 85 lbs Had to skip the last set. No stretching, was hurt by this point, so I went home. May 3rd. Shoulder Press: 3x5 @ 30 lbs 3x5 @ 40 lbs 3x5 @ 50 lbs Leg press: 3x5 @145 lbs 3x5 @ 155 lbs 3x5 @ 165 lbs. Did a 13 min. walk. May 5th- Aux day Lat pull downs: 5x5 @ 75lbs Rows: 5x5 @ 60lbs. Back extensions: 5x5 @ 115lbs Leg curls : 5x5 @ 75lbs Tricep dips: 5x5 @ 65lbs Was short on time no walk, no stretching. Life has really interfered with the gym after that, and I haven't been back for over three weeks.

(New plan : 4 weeks > Wedler based program > 3x a week > day 1: Bench Press & RDL > day 2: shoulder press & leg press > day 3: accessory lifts. ) Wendler week 1. April 2nd. 10 min. walk Bench press: 3x5 @ 30lbs, 3x5 @ 40 lbs, 3x5 @50 lbs. RDL: 3x5 @ 50lbs, 3x5 @ 60lbs, 3x5 70lbs. 12 supine leg lifts, 10 v-crunches L& R, each Stretching. April 5th. 7 min. elliptical Shoulder press- 3x5 @ 25 lbs, 3x5 @ 35 lbs, 3x5 @ 45 lbs Leg press- 3x5 @ 115lbs, 3x5 125 lbs, 3x5 140 lbs. Long butterflies 3x20 , Side planks 20 sec. each Stretching April 7th---Aux day. Lat pull down 5x5 @ 70 lbs Rows- 5x5 @ 55lbs. Back extensions 5x5 @ 100 lbs Leg curls 5x5 @ 65lbs tricep dips 5x5 @ 60lbs 3 hanging knee tucks stretching Wendler week 2 April 10th 10 min. interval walk Bench Press 3x3 2 40lbs, 3x3 @ 50 lbs, 3x3 @ 60lbs RDL: 3x3 60lbs, 3x3 @ 70lbs, 3x3 @ 80lbs 2- 20 sec. plank stretching April 12th - no cardio Shoulder press- 3x3 @ 30lbs, 3x3 @ 40 lbs, 3x3 2 50 lbs Leg Press: 3x3 @ 145 lbs, 3x3 @ 155 lbs, 3x3 165 lbs, 20 min. march in place, plank 20 sec. Stretching April 15---Aux day Lat pull down-5x5 @ 75 lbs. Rows 5x5 @ 60 lbs Back extension 5x5 @ 115 lbs Leg curls 5x5 @ 70 lbs. Tricep dips 5x5 @ 65 lbs Stretching Wendler week 3 April 17-- 10 min. walk Bench Press- 3x5 @ 50 lbs, 3x3 @ 60 lbs, 3x1 70 lbs (last round 3 reps). RDL- 3x5 @ 70lbs, 3x3 @ 80lbs, 3x1 @ 90 lbs (last round 3) Supline leg raises- 3x8 Stretching April 19-- 6 min. interval walk Shoulder press- 3x5 @ 35 lbs, 3x3 @ 45 lbs, 3x1 @ 55 lbs (last round 4) Leg Press- 3x5 @ 135 lbs, 3x3 2 160lbs, 3x1 2 175 lbs (last round 10). Stretching.