[Elastigirl]

On 1/27/2023 at 7:17 AM, Harriet said:

 

Yes it is. I guess I think I can manage things by myself and enjoy less strictness. Sometimes true, but not always.

 

 

Nice idea! Having a limit of three shortcircuits the long, high stakes streaks but keeps the core usefulness of the streakiness.

Yes, I am hoping it works.

[Elastigirl]

I completed my four week strength program! I enjoyed it. Programming for myself it feels easier to hit that sweet spot of challenging yourself enough to motivate , but not so hard I get discouraged. I was up to either up the reps or the weight by the end of 4 weeks. I haven't done very many GMB Literal Immortality sessions, so I am going to do those next week as a deload. Then I'll do a new program. I'll probably keep most of the same exercises, but I'm going to switch to a 4 day program- 2 legs, 2 arms, and maybe switch out a few exercises for new ones.

My clothes seem to be fitter better. I need to tighten my belt one more notch. I haven't really lost much weight, or inches (where I measure) though. 

 

I have been mindful of thinking before I have snacks, and deciding if I really am hungry. Last night we ate dinner at family's house. We were all sitting around the table chatting after dinner. I was going go grab some more food, but stopped and thought about whether I really was hungry. I decided that I wasn't, I just liked the taste of food, and then decided that  I would rather not eat it , so that I could work on my weight loss goal.

 

I've been doing great on keeping track of my protein intake and hitting it. High protein works great for me. It does great at keeping me full longer, and I love meat.  Sundays are a bit harder to hit my protein goals, so I had a protein bar along with a couple of eggs for breakfast.

 

Today was nice. Church in the morning. And then dance in the afternoon. Today we learned East Coast Swing. It's just enough different from West Coast Swing, to be confusing. But it was fun. We also did some Contra dances; the Virginia Reel, Barnyard Dance, and something else I don't remember the name of.  I cooked some sausage to have with eggs in the morning, so I am set.

[Ziraiah]

Congrats on finishing the 4 week program! Sounds like you made great progress, while enjoying the challenge. 

[XBlackWidowX]

Weights, dancing, church, family dinners, your life is definitely not boring! Lots of things going on. 

 

Good job with mindful eating! After some time it'll just become a habit. 

 

P.S. Could you send me a few  articles Steve posts on insta? I don't have instagram, but if they're worth it, as you say, maybe I'll get an account. 

[KB Girl]

I'm glad writing your own program worked out for you  

Will you go for 4 weeks again?

[Sovalis]

Congratulations on finishing your four week program, that's super cool! Also love that you're dancing, that sounds very fun. 

[Elastigirl]

11 hours ago, KB Girl said:

I'm glad writing your own program worked out for you  

Will you go for 4 weeks again?

Thanks. Yes. In 5 weeks we are going on vacation, so I worked the timing to coincide with that. I may try a 5 week program after that.

6 hours ago, Sovalis said:

Congratulations on finishing your four week program, that's super cool! Also love that you're dancing, that sounds very fun. 

Thanks. Yes, the dancing is something I look forward to.

[Elastigirl]

It was super cold here last night and today. It was a gorgeous super clear, sunny day. But, yikes, it was cold. I had a hard time getting going in the morning. I was trying to talk myself into a morning walk, but that never happened. I did finally do the Literal Immortality program. And I went for a walk in the afternoon, when it wasn't quite so cold. I have all the weather gear to keep me warm, but it's so nice and cozy in my house too. I did enjoy the walk, once I finally did it.  This evening after dinner I did a short recovery walk with YouTube.

 

Literal Immortality had pylometric knee push ups.  It's more skill practice than endurance. Meaning, the goal isn't to do as many as I can, but to do 1, then see if I  can do another with good form. and take breaks before my form breaks. They are still tough, and kind of scary(ground comes at you fast!) and crab toe touches, which I have really improved at.

[Elastigirl]

14 hours ago, XBlackWidowX said:

Weights, dancing, church, family dinners, your life is definitely not boring! Lots of things going on. 

 

Good job with mindful eating! After some time it'll just become a habit. 

 

P.S. Could you send me a few  articles Steve posts on insta? I don't have instagram, but if they're worth it, as you say, maybe I'll get an account. 

Yeah, my life is not boring. That's what I am hoping with the mindful eating.

I'm not really sure how to post the articles from Instagram. They are usually on several screens. And the question of is it worth it to install Instagram? I'm not sure. I am trying to make sure the posts I follow on Instagram inspire and motivate me, but still it can be a big time suck . Just so tempting to scroll when you should be doing something  else. And to feel you've accomplished something because you watched other people do something.😃

[Sovalis]

How are you tracking your protein, Elastigirl? I'm thinking that's something I need to get on, but I'm hesitant to install MFP again...

[Elastigirl]

1 hour ago, Sovalis said:

How are you tracking your protein, Elastigirl? I'm thinking that's something I need to get on, but I'm hesitant to install MFP again...

I'm just using MFP.I don't track total calories, or list non protein foods. I'm also only tracking foods that  are mostly protein. I know veggies have some protein, but I don't bother with that. You could also just make a list of common protein foods you eat and their protein count  and do the math yourself.

[Elastigirl]

This morning before prayer group I did the 20 minute Literal Immortality session from GMB. Then in the afternoon, I did a deload workout. I just took the full body workout, lowered the weights and reps. It felt very good. After lunch, I went for a walk. The plan was just to do a 30 minute walk, but I went about 45 minutes. The weather was not near as cold as it has been, and the sun was peeking out. It was so pleasant, I just kept walking.

I also wrote up my program for next month. A few changes, a lot the same but with a bit higher weights. Yesterday, I listened again to the Jordan Syatt program on how to write your own program. I figured the second time through, after I had done my own program, I would be able to glean some more. I realized I had been doing more reps than I need for some exercises. Yay, less reps. It was good to do high reps last month. I rarely do that, and suck at it, so it's good for my body sometimes.

 

February training plan. It's just for week 1. The next week will be mostly the same, but I did the new exercises with pretty light weights, so I may adjust that. And then change as needed, if things are too tough or too easy.

Spoiler

February 2023 workouts

WEEK 1

Monday Leg Day 1

Warm up

2 x5 squat jump

Suitcase deadlift 2 15# bells 6 reps

 

1.Suitcase Deadlift #20 and #25 3 x 2-4 reps

 

2. warm up goblet 15# 6 reps

20# goblet squat  3 x 6-8

 

3. Single Leg Deadlift

Warm up #20 6 reps

3 x 8-10 reps #25

 

4 Calf Raise 2 12# dumbbells 3 x 12-20

 

Tuesday Arm day 1

Warm up fast arms

1 minute bear walk

Clean and press bottoms up kettlebell #15 2 x 6

 

1.Military Press #25 3 x 2-4

 

2A chin up negative 3 x 6

2B Floor  Press #10  3 x 8-10

 

3A Face pulls 3 x 15-20

3B Bicep curl 12# 3 x 15-20

 

 

Day 3 Legs

Warm up

4 x 2 squat jump

Double squat  15# kettlebells 6 reps

1.3 x 2-4 double squat #20 and #25

 

2A warm up S.L. deadlift 20# 5 reps, #25 4 reps

S.L. deadlift #30  3 x 6-8

2B Hip thrust 3 x  8-10 #20

 

3. Walk on toes 3 x 1 minute

Patrick step up 3 x 12-20

Abs

 

Day 4

Bear crawl  2 x 1 minute

Bottom up kettle bell press #15 2 x6

Double kettlebell press  15# each  2 x 6

 

1A Double kettlebell press #20 and #25  3 x 2-4

1B assisted chin up 3x 2-5

 

2A rows  1 set 6 25#

#30 3 x 6-8

2B lateral raise #5  3 x 8-12

 

 

[XBlackWidowX]

Wow, congratulations, it must bring satisfaction to be able to write your own program! And it is very useful because you can always modify it according to your own needs. 

 

Right, walking is so relaxing. Sometimes some time on the fresh air can make everything better!

 

What is the plan for the weekend? Do you work out as well?

[Harriet]

On 1/31/2023 at 5:51 PM, Sovalis said:

How are you tracking your protein, Elastigirl? I'm thinking that's something I need to get on, but I'm hesitant to install MFP again...

 

There's also cronometer. It has fewer spurious entries. If tracking drives you mad, you can just enter some of your most common meals to see what needs tweaking, then quit.

[Elastigirl]

On 2/3/2023 at 3:50 AM, XBlackWidowX said:

Wow, congratulations, it must bring satisfaction to be able to write your own program! And it is very useful because you can always modify it according to your own needs. 

 

Right, walking is so relaxing. Sometimes some time on the fresh air can make everything better!

 

What is the plan for the weekend? Do you work out as well?

Thanks, it was satifying to write my own program.

Saturday was rainy and cold, so I did an easy row,  Sunday I did a walking video. It was supposed to be 40 minutes, but I was super unmotivated, so I stopped after 30 minutes . Which is what I had told myself I could do. Since I am trying to lose weight, I am trying to  walk (or other easy movement) every day. It's also helpful for my mood.

[Elastigirl]

 

 

This challenge's goals:

. 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.

Yes,  did this with great consistency. It also worked for me to just do the rowing, L.I. workout, mobility, as I wanted. Another win, is I am feeling less guilty about not doing IT ALL. I didn't try an find time to do rowing, walking and mobility all in one day. I just let myself choose what I wanted to do on each day.

 

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

I didn't lose as much weight as I wanted (do I ever😃) but I did lose an inch, and I think I look leaner. I tracked my protein . Tracking it on the weekends really helped me to not be snacking and overeating.  I didn't measure twice a week. I think I made that goal as a fail safe, if I forgot once, I would have a backup day. I did track once a week. I also switched to averaging my weight, which I found more helpful.

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.

I read two chapters. Sort of implemented the ideas. If I was grading, I'd give this a C.

 

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 .

Ooops! This didn't happen. I'm carrying it over to the next challenge, and making a specific goal.

 

[Elastigirl]

 

 

New challenge:Elastigirl 's Incredible Challenge! - Current Challenge: 2/12/2023 to 3/18/2023 - Nerd Fitness Rebellion