[Elastigirl]

For Christmas, I received a new kettlebell and a pair of dumbbells! I asked for a 15 lb. kettlebell. I already have one, but wanted two of the same weight. I just got back from a spur of the moment mini vacation to San Antonio, and  my head is still spinning a bit, but I decided to just put some of my thoughts out there. My ideal goal is to think it through all carefully, and roughly plan out some goals for the entire year, but that hasn't happened. So,  here is my not perfect, but still doing something challenge. I may adapt it a bit later.

 

1. Fitness I wrote my own program - a first for me. It is more lifting weights than I have done before , and I'm excited. My plan is to have Monday be leg day, Tuesday arm, Thursday whole body.

I'd also like to do some Literal Immortality workouts, some rowing, and walking. I'm not scheduling that. Part of it is weather dependent and time dependent.

 

2.Weight. I'd like to lose some of the extra pounds I've put on. In times past, I super focused on it, and calorie counting worked for me. But, now that just turns into a rebound of eating all the things. So, I'm trying something new.

                      1) Continue with the skills I've worked on before- eating slow, using my senses to enjoy me meal, having no distractions with snacks, balanced plate

                        2) Upping my protein a bit. I'm pretty good at this, but I'd like to see the effect on my hunger, if I focus on getting protein.  The plan is to eat 40 grams at breakfast, and the day's total to be 120 grams. Some days it may be a bit more , some days a bit less. I can track on MFP, or in my head, whichever seems to be working

                    3) Measure:  Twice a week take measurements. Some of the weight I've gained is muscle. Yay! Taking measurements helps me to remember this, and  have a good way to track beside the scale.  Weigh myself_ ideally every day, so I can see the trend, but at least  days a week. I need to  keep track of these measurements in Onenote

 

3) Last Year I read James Clear's books Atomic Habits. He has some great ideas, and at the end of each chapter, he gives some assignments, I want to do some. I'm not putting down a specific goal here, because I'm not sure how long it will take. But, at the end of each week, I want to be able to post on here that I have done something.

 

4) Re doing the guest room.  I've been working on making my guest room pretty, and I'd like to do some on that this challenge .

 

[Sovalis]

Awesome! I'm definitely here for your adventures! 

[SkyGirl]

Hi EG!! Here to cheer you on!  ❤️ 

[Artemis Prime]

Here to follow!

[KB Girl]

Hey! So excited for you to follow your own program!

 

[Tanktimus the Encourager]

Enjoyed seeing you this weekend! Good luck on your goals.

[Elastigirl]

21 hours ago, Sovalis said:

Awesome! I'm definitely here for your adventures! 

Thanks!

21 hours ago, SkyGirl said:

Hi EG!! Here to cheer you on!  ❤️ 

Thanks!

20 hours ago, Artemis Prime said:

Here to follow!

Yay!

20 hours ago, KB Girl said:

Hey! So excited for you to follow your own program!

 

Thanks. I'm super excited too.

19 hours ago, Tanktimus the Encourager said:

Enjoyed seeing you this weekend! Good luck on your goals.

It was great to meet you in person. Thanks

[Elastigirl]

Here is my workout plan: Tagging @KB Girl because she was interested.

Week 1-2 below:

Week 3-4 up each set by 1

 

Monday Leg Day:

Warm up:

2 x 5 squat jump

1 set deadlift 30# 4-6 reps

1 set 35# 3-5 reps

unweighted Single Leg Deadlift 8 reps per side

 

1.: 3 sets of 2-4 reps Romanian Deadlift #44 

 

2. Romanian  Single Leg Deadlift #20   3 sets of 6-12 (can up to #25 on last set if feeling strong

Double kettlebell squat  twp 15#  3 sets of 6-12 reps

 

3.Goblet Squat 15#  2sets of 12 -20 reps

 

4. Core Do pilates abs

 

            Tuesday  Arm day

Warm up; T-spine rotation 2 x8

              Scapular slide 2 x8

 

1.:Farmer Carry: 50 paces overhead 15# in each arm 2 sets

 

2A Military Press double press 2 bells  3 sets 15# 2-4 reps , possible increase in weight on last set

2B Chin up  3 x2

 

3. A.20# Miliary Press Single 3 sets of  6-12 reps

3B 20# row  3 sets of 6 -12 reps

 

4.Hammer kettlebells 15# bell

5.Dead hang 2 x 25 seconds

 

Friday: Full Body

1 Farmer Carry  50 paces 30 and 35#

 

2. A.Single Leg deadlift 30# 2 sets of 2-4 reps

2 B Single arm Military Press #20 2 sets of 2—4 reps

 

3A. Reverse Lunge 2 8# dumbbells  2 sets of 6-12 reps

3B kneeling push ups 2 sets of 6-12 reps

 

4A Lateral squat 2 sets of 12-20 reps

4B Ring rows 2 sets of 12- 20 reps

 

5.1 x 25 second deadhang

 

6 core workouts – pilates

 

 

[starpuck]

21 hours ago, Elastigirl said:

So,  here is my not perfect, but still doing something challenge.

 

I love this so much!  This is such a great mental win and way to be.   Thanks for putting it in writing for us all to see and remember.

I am also so jellies you and Tank got to meet in person.  I want to meet the both of yous!

 

[KB Girl]

I like it a lot! Very good idea to include the warmup and mobility things. Your progression plan is nice and simple for now. Are you going to use RPE to evaluate? 

 

Oh and an overhead farmers carry is also called a waiters carry  

 

[Elastigirl]

7 hours ago, starpuck said:

 

I love this so much!  This is such a great mental win and way to be.   Thanks for putting it in writing for us all to see and remember.

I am also so jellies you and Tank got to meet in person.  I want to meet the both of yous!

 

I love beautiful challenges, and grand far reaching ones, but sometimes it's enough to just do a simple, easy one.

I'd love to meet you in person too. Gotta admit though, I might not have been as excited to visit your home  in winter as I was to visit sunny Texas.

[Elastigirl]

4 hours ago, KB Girl said:

I like it a lot! Very good idea to include the warmup and mobility things. Your progression plan is nice and simple for now. Are you going to use RPE to evaluate? 

 

Oh and an overhead farmers carry is also called a waiters carry  

 

Thanks, last week I did a trial run and forgot to do the mobility drills and warm up, so this week I included it. Though I still forgot one of the things.😉 Yes, I am using RPE to evaluate.

 

That's right. I knew they were called something, but I couldn't remember.

[Elastigirl]

Went for a walk with my friend today. It was sunny and not terribly cold (well compared to Texas it was cold, but it was in the 40's so I'll take it) The cool thing was that we saw an eagle. A lady walking the opposite direction pointed it out to us. The not cool thing was I lost my new stocking hat that I bought while on our trip in November. I have no idea how it happened. How could I not feel when it fell off? I guess I was deep in conversation. I noticed it was missing on the walk back. I turned around, while my friend waited for me, and speed walked back to where we turned around , but I never found it. Kept a look for it the whole walk, but it never turned up. I seriously doubt if it feel on the ground that someone took it. Maybe someone found it and decided to put it off the trail and hang it on a branch, and then I didn't see it. Anyway, it was a bummer. I was hoping I was just being flaky, and had actually left it at the car, but no such luck.

 

I weighed and measured myself today. The numbers were higher than I thought they would be. Part of the weight is due to all the eating out. But still, higher than I'd like .We still have cookies and candy from the holiday.  I'm enjoying them this week, and next week I will make a plan on how to moderate the sugar intake. Today I focused on getting my protein in. It does seem to help with satiety. I also switched up my eating schedule a bit. First thing in the morning, I had my oatmeal and a half scoop of protein powder, and then I worked out , then had breakfast. This slid my eating  schedule later, which helped me not be hungry for an afternoon snack. Also, maybe it will help me move faster in the morning. I'm going to try it and see how it goes.

 

I put my workout and notes from Monday and Tuesday in the spoiler text due to length

Spoiler

Monday

Warm up:

2 x 5 squat jump- forgot to do these

1 set deadlift 30# 4-6 reps-completed

1 set 35# 3-5 reps-completed

 

1.: 3 sets of 2-4 reps Romanian Deadlift #44

4/4/4 RPE 6

 

2. Romanian  Single Leg Deadlift #20   3 sets of 6-12 (can up to #25 on last set if feeling strong)

10/10 7(with 25#) forgot I could actually try for 12 resp

Double kettlebell squat  two15#  3 sets of 6-12 reps

8/10/10 RPE 7

 

3.Goblet Squat 15#  2sets of 12 -20 reps

15/15 RPE 7

 

4. Core Do pilates abs

Beginner Abs Day 1

 

Tuesday  Arm day

Warm up; T-spine rotation 2 x8

              Scapular slide 2 x8

 

1.:Farmer Carry: 50 paces overhead 15# in each arm 2 sets

Complete RPE 6

 

2.:A Military Press double press 2 15# kettlebells 3 sets 2-4 reps , possible increase in weight on last set

4/4/2- last set 25# and 20# next time up weight starting the second set RPE 6 on first two sets, 8 on last

B. Chin up  3 x2

2/1 pause .5/1 Did to failure, struggled with doing more than 1

 

2. A.20# Miliary Press Single 3 sets of  6-12 reps

7/7/6 RPE 8

2B 20# row  3 sets of 6 -12 reps

10/10/12 RPE 7

 

3.Hammer kettlebells 15# bell

RPE 7

4.Dead hang 2 x 25 seconds

RPE 8

 

[KB Girl]

Ah sorry your lost your hat EG, that sucks. 

[Harriet]

I hope the self made programme runs well! And I'll be interested to see how the alternative approach to weight works for you.

[starpuck]

12 hours ago, Elastigirl said:

Gotta admit though, I might not have been as excited to visit your home  in winter as I was to visit sunny Texas.

I wouldn't visit me in the winter either, lol!  It's all good. 

 

That super sucks about the hat.  Sometimes those little things hit so hard too.    Fingers crossed it somehow finds its way home like it were some Hallmark movie about magical hats.

[Elastigirl]

15 hours ago, KB Girl said:

Ah sorry your lost your hat EG, that sucks. 

Thanks

13 hours ago, Harriet said:

I hope the self made programme runs well! And I'll be interested to see how the alternative approach to weight works for you.

Thanks.  We shall see.

10 hours ago, starpuck said:

I wouldn't visit me in the winter either, lol!  It's all good. 

 

That super sucks about the hat.  Sometimes those little things hit so hard too.    Fingers crossed it somehow finds its way home like it were some Hallmark movie about magical hats.

Yes, still hoping to have it magically turn up.😀

[Elastigirl]

Today was a rest day. I had my quinoa cereal with protein powder, then did Literal Immortality. It was walking planks (super tough) and practicing different moves for getting up off the floor (easy) Then I had second breakfast. I did end up having a snack  in the afternoon. My husband bought an elk loin when he was at the butcher the other day, so I cooked that. It was so good! I tracked my protein today and hit my goals.

 

I did rowing today. An easy 30 minute row,

 

I've also been working on drinking more water. Started out the day with a glass of water, had tea with second breakfast, and had a glass of water with lunch. then just sipping on water. I think I do better at drinking from glasses than my water bottle.

 

Our bananas were going bad so I made banana bread. It's a recipe from Danielle Walker's book Against the Grain. It uses less sugar. I meant to sub out applesauce for the oil, but forgot when I actually was making the bread.

 

I have a plan to do some walking with the Youtube video after I finish posting. Just a quick 10-15 minute one

[Artemis Prime]

10 hours ago, Elastigirl said:

I did rowing today. An easy 30 minute row,

What rower do you have? I'd like to get one, but I'm torn between getting a cheap one to test the waters, so to speak, or shelling out for a nicer one that I probably won't ever have to replace.

[starpuck]

I tried some elk sirloin strips as an appetizer on a vacation to Colorado once.  It was so good!

I love love love trying food that would be great local to the place I am at.  Trouble is --- then the at home grocer versions are such a let down!  LOL.

 

Mmm banana bread.   Makes me want to get some baking going.

[Tanktimus the Encourager]

55 minutes ago, starpuck said:

then the at home grocer versions are such a let down! 

Not a problem if you live where there is an HEB. 

[Elastigirl]

5 hours ago, Artemis Prime said:

What rower do you have? I'd like to get one, but I'm torn between getting a cheap one to test the waters, so to speak, or shelling out for a nicer one that I probably won't ever have to replace.

It's a hydrorower-First Degree Fitness is the brand. It is super smooth riding. But it was expensive. We actually just bought a cheap one off Amazon for the first 6 months, to see if we actually liked it , and would do it.  I have a friend that bought a used one off of Craig's list, so that's an idea too.

3 hours ago, starpuck said:

I tried some elk sirloin strips as an appetizer on a vacation to Colorado once.  It was so good!

I love love love trying food that would be great local to the place I am at.  Trouble is --- then the at home grocer versions are such a let down!  LOL.

 

Mmm banana bread.   Makes me want to get some baking going.

We actually bought this from the local butcher. I am learning that the secret to game meat is to add a bit of fat. Game meat is super lean. I seared this in the skillet with some coconut oil, then put it in the oven at 250 degrees. I did turn the oven up, because it was taking longer to cook than I thought, and we were hungry. I also used a meat thermometer, and pulled it out at 120 degrees. Oh , and I also let it sit before I cooked, about an hour, so it would come up to room temperature.

2 hours ago, Tanktimus the Encourager said:

Not a problem if you live where there is an HEB. 

We actually bought the meat at a butcher, so I can't vouch for HEB's meat. The store brand tea that I bought was good though! Also, New Year's Eve we went to Whole Foods because I wanted a gluten free/dairy free dessert . Whole Foods had less choice than HEB, and it goes without saying, was more expensive.

[Elastigirl]

Tonight is our church's 12th Night Ball! I'm super excited for it. Today I finished my last strength workout of the week. I decided to take a minute and write out my thoughts on how week one went.

 

My goal was to make week one easier, and then to build up over the next few weeks. When I program I tend to program way too long of a session. I really tried to scale back. I started with fewer sets, and limited the exercises. I reminded myself that if I want to add an exercise other than what I have programmed, I can do that next month. Or maybe I'll just stick with these  for next month. 

 

I think I accomplished my goal. I pushed myself,  but not so hard that I'm exhausted. I hit the sweet spot- a bit of a challenge-but not so hard it's overwhelming.

 

I programmed my workout after listening to Jordan Syatt's podcast on how to write your own program. His plan is to have the first exercises be heavier with less reps, the next set middle, and the last set high reps. I have done very little high rep stuff. Because I sort of hate it. But doing it for just a few exercises is very doable. And endurance is something I'm really weak in, so  it's good for me to work on it.

 

Overall, I am happy with how the week went.

 

Spoiler tag for Thursday's workout

Spoiler

ThursdayFull body

Warm up:

Jump squats 2 x4

Unweighted single leg deadlift 6

20# S. L. deadlift 20# 6

Military press 15#  6

 

1 Farmer Carry  50 paces 30 and 35# Did 100 that felt more like the amount I needed

 

2. A.Single Leg deadlift 30# 2 sets of 2-6

3/4 RPE 8 (balance when  I was tired becomes issue more than strength)

2 B Single arm Military Press #20 2 sets of 2—6reps

4/5 RPE 7 easier left than right

 

3A. Reverse Lunge 2 8# dumbbells  2 sets of 6-12 reps

12/10 RPE7-8 glutes were really tired on last set

3B kneeling push ups 2 sets of 6-12 reps

             10/10

 

4A Lateral squat 2 sets of 12-20 reps

15/15 RPE 7

4B Ring rows 2 sets of 12- 20 reps

13/15 RPE 8

 

5.1 x 25 second deadhang

RPE 9

 

6 core workouts – pilates

30 days day 7 abs

 

 

 

[Harriet]

I hate high rep, too. I hope programming it yourself will make it more bearable and satisfying when you succeed.

[Sovalis]

I hope you have a great time at your Ball! Sounds like a fancy shindig!

 

Amazing job with your workouts. You're so inspiring. 😁