[Elastigirl]

Look at me posting on zero week!  I want to focus in and start this challenge now, because for the last part of the challenge, I will be on vacation.

 

Goal 1: Looking cute in my shorts:

We are heading to Arizona the last part of the challenge, and right now my shorts are snug, so I want to continue the leaning out progress  I started last challenge.

     1. Mindful  habits; eat slow, pay attention to satiety, before I grab a second snack or seconds on food, pause, and think about why I am eating. 

     2.Track protein; aim for 120 grams a day

      3. Weigh myself once a day, measure once a week, look at weekly average for weight

       4. Drink water

 

 

 

Goal #2  Get strong and fit

        I have a  4 day split, 2 days arms, 2 days legs. Also fit in rowing , walking, mobility, GMB as time and energy allows. I kind of would like to do a rowing HIIT interval once a week, but will see how that works with the 4 day split. 

 

 

Goal #3 Life

1) Last challenge, my goal was to work on finishing my guest bedroom. That did not happen. This challenge, I will choose a bedside table. Bonus, if I buy a lamp to go with it!

2) Read 2 chapters of Atomic Habits and work on the skills

3) Do the things I need to for vacation prep- first thing to do this week is make a to do list

 

 

This week: I am going to track my calories in MFP. I did this for the longest time, and got really burned out. I felt like the only way I could maintain my weight was to do that, and I hated that thought. Now, I have practiced more skills to help me maintain, This week, I will track, just to see where I am at. I may choose to track to see if I can hit my goals for one or two weeks after that. Or I may not.

 

 

 

 

 

 

[Tanktimus the Encourager]

1 minute ago, Elastigirl said:

Look at me posting on zero week! 

[Darciana]

You just inspired this, and I'm not the biggest Disney person, so that's super impressive: 

 

[KB Girl]

Haha I was honestly shocked to see you had already posted your challenge

[Sovalis]

I'm so excited for you! Having a trip planned is such a great motivator! 

[Elastigirl]

5 hours ago, Tanktimus the Encourager said:

Maybe I'm changing my habit or not. We'll see.😃

5 hours ago, Darciana said:

You just inspired this, and I'm not the biggest Disney person, so that's super impressive: 

 

Thanks, That would have been a fun theme!

3 hours ago, KB Girl said:

Haha I was honestly shocked to see you had already posted your challenge

😃 There's a first time for everything!

1 hour ago, Sovalis said:

I'm so excited for you! Having a trip planned is such a great motivator! 

Thanks.

[Elastigirl]

Brains/ mindsets are weird. I posted my challenge, and then soon  after I had anxiety that I wasn't going to lose the weight before my trip. Or that I had to earn my trip. I told my brain it was a silly old brain. Noone is going to notice if I've only lost 2 pounds instead of a goal of 4. And I certainly don't earn the vacation by losing weight. Anyway, I stepped back and told myself that wasn't the mindset  I was going for. I will enjoy the vacation no matter what. The idea of using vacation as a motivator is good, but I've done that on several trips. And my routine loving brain starts to think that losing weight before vacation is mandatory. I'm still tracking my calories this week, I just want to see what I'm doing. In my challenge goal writing I mentioned  the possibility of tracking and trying to stay within a range next week. I still might, but not if it's going to lead me down that path. I can just keep on doing what I have been doing. It was working, just not as fast as I would like. But, I think that's a normal feeling.

 

Did my first new workout. I felt super strong. Taking a deload week was a great idea. I was super ready to go. It wasn't raining, so I could have gone for a walk, but I was meh about that. I did a 20 minute row, then after dinner I did a 10 minute walking video. Tracked my calories. I think I am eating more than is optimal for weight loss. I was at 1,800, and to lose a half a pound, probably 1,700 is better. It will be interesting to see what my numbers are for the rest of the week. Just tracking as a reminder to myself of how many calories. Part of me thinks thats a good idea, but part of me is frustrated, because I feel like to lose weight I should really be at 1,500, which leaves me with zero energy to work. And honestly what I put a higher priority on is working out

 

Workout:

Spoiler

WEEK 1

Ab hold

Monday Leg Day 1

Warm up

2 x5 squat jump

Suitcase deadlift 2 15# bells 6 reps RPE 3

#20 and #25 5 RPE 6

 

1.Suitcase Deadlift #30 and #25 3 x 2-4 reps last set #30 and #35

4/6/4  RPE 6/7 last set, next time start at 30 and 35

 

2. warm up goblet 15# 6 reps

20# goblet squat  3 x 6-8

8/8/10 RPE 7 next time up weight

 

3. Single Leg Deadlift

Warm up #20 6 reps

A.3 x 8-10 reps #25 (forgot I was supposed to try for 10 reps)

8/8/10 RPE 7, 8 with last set, keep at this weight, go for more reps

B. hip bridge hold 30 seconds

X x  x

 

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

15 with 10 sec. pause at last rep/15 , 10 sec pause/20 10[i]sec pase

4B A-frame with calf stretch 30sec

Abs 3 x 10-15

Reverse crunch

10/8/8 last rep a flop  overall a much better feel of the movement

Resistance band chops L/R/ last set both

10/10/10

30 sec plank

X x x

 

---

 

 

[Sovalis]

You will likely get 'smaller' as you get stronger, that whole muscle weighs more/takes up less room than fat thing. So definitely, fuel your workouts, especially if they make you feel epic! 

 

I'm sorry your brain weasels got loud for a minute. I hope I didn't make that worse by linking your trip and motivation in my comment. If I did, I apologize. 

[KB Girl]

Silly old brain  you’ve got this EG, your priorities are 100% in order and you’ve got a truck load of experience dealing with these brain weasels. 
 

Love the post-deload feeling! 

[Ziraiah]

8 hours ago, Elastigirl said:

Brains/ mindsets are weird. I posted my challenge, and then soon  after I had anxiety that I wasn't going to lose the weight before my trip. Or that I had to earn my trip. I told my brain it was a silly old brain. Noone is going to notice if I've only lost 2 pounds instead of a goal of 4. And I certainly don't earn the vacation by losing weight. Anyway, I stepped back and told myself that wasn't the mindset  I was going for. I will enjoy the vacation no matter what. The idea of using vacation as a motivator is good, but I've done that on several trips. And my routine loving brain starts to think that losing weight before vacation is mandatory. I'm still tracking my calories this week, I just want to see what I'm doing. In my challenge goal writing I mentioned  the possibility of tracking and trying to stay within a range next week. I still might, but not if it's going to lead me down that path. I can just keep on doing what I have been doing. It was working, just not as fast as I would like. But, I think that's a normal feeling.

 

Did my first new workout. I felt super strong. Taking a deload week was a great idea. I was super ready to go. It wasn't raining, so I could have gone for a walk, but I was meh about that. I did a 20 minute row, then after dinner I did a 10 minute walking video. Tracked my calories. I think I am eating more than is optimal for weight loss. I was at 1,800, and to lose a half a pound, probably 1,700 is better. It will be interesting to see what my numbers are for the rest of the week. Just tracking as a reminder to myself of how many calories. Part of me thinks thats a good idea, but part of me is frustrated, because I feel like to lose weight I should really be at 1,500, which leaves me with zero energy to work. And honestly what I put a higher priority on is working out

 

Workout:

  Reveal hidden contents

WEEK 1

Ab hold

Monday Leg Day 1

Warm up

2 x5 squat jump

Suitcase deadlift 2 15# bells 6 reps RPE 3

#20 and #25 5 RPE 6

 

1.Suitcase Deadlift #30 and #25 3 x 2-4 reps last set #30 and #35

4/6/4  RPE 6/7 last set, next time start at 30 and 35

 

2. warm up goblet 15# 6 reps

20# goblet squat  3 x 6-8

8/8/10 RPE 7 next time up weight

 

3. Single Leg Deadlift

Warm up #20 6 reps

A.3 x 8-10 reps #25 (forgot I was supposed to try for 10 reps)

8/8/10 RPE 7, 8 with last set, keep at this weight, go for more reps

B. hip bridge hold 30 seconds

X x  x

 

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

15 with 10 sec. pause at last rep/15 , 10 sec pause/20 10[i]sec pase

4B A-frame with calf stretch 30sec

Abs 3 x 10-15

Reverse crunch

10/8/8 last rep a flop  overall a much better feel of the movement

Resistance band chops L/R/ last set both

10/10/10

30 sec plank

X x x

 

---

 

 

 

I love the self reflection part here. It's such a great thing you see the pattern of "deserving" a vacation by losing weight. You deserve your vacation, period. 

 

That 1800 kcal sounds good to me. It might take longer, yes. But your energy levels will be higher for your workouts. I mean 1500 kcal would probably be faster, but it also takes a bigger toll on your body. And with too big deficit, your body is more likely to gain everything back, so it's not really sustainable. Of course you do what's best for you! It's not my place to judge anyone. 💛

 

I'm following your challenge.

[TimovieMan]

[Harriet]

Good luck with achieving sufficient texas shorts cuteness!

[Rurik Harrgath]

16 hours ago, Elastigirl said:

1) Last challenge, my goal was to work on finishing my guest bedroom. That did not happen. 

 

That sounds like this 'should only take 1 week' bathroom renovation that's taken me 3 weeks and counting... 😅

 

16 hours ago, Elastigirl said:

This week: I am going to track my calories in MFP. I did this for the longest time, and got really burned out. I felt like the only way I could maintain my weight was to do that, and I hated that thought. Now, I have practiced more skills to help me maintain, This week, I will track, just to see where I am at. I may choose to track to see if I can hit my goals for one or two weeks after that. Or I may not.

 

Some days it's easy as 1-2-3.  Others, it's...

 

[Sepherina]

17 hours ago, Elastigirl said:

Look at me posting on zero week!  I want to focus in and start this challenge now, because for the last part of the challenge, I will be on vacation.

 

 

Yayay!  Here to cheer you on. 🙂

[Wild Wolf]

18 hours ago, Elastigirl said:

2) Read 2 chapters of Atomic Habits and work on the skills

 

I may need to use this book as my non-fiction book for this month! Are you enjoying it thus far?

 

Also, following!

 

Wolf

[Elastigirl]

16 hours ago, Sovalis said:

You will likely get 'smaller' as you get stronger, that whole muscle weighs more/takes up less room than fat thing. So definitely, fuel your workouts, especially if they make you feel epic! 

 

I'm sorry your brain weasels got loud for a minute. I hope I didn't make that worse by linking your trip and motivation in my comment. If I did, I apologize. 

Thanks ,you are very sweet! No worries, it wasn't your comment. You were just echoing what I had already said. And there is no issue with using vacation as a bit of motivator, sometimes brain weasels try to say weird things, and I have to remind them of facts.

[Elastigirl]

16 hours ago, KB Girl said:

Silly old brain  you’ve got this EG, your priorities are 100% in order and you’ve got a truck load of experience dealing with these brain weasels. 
 

Love the post-deload feeling! 

Thanks! Deep breath, thanks for the reminder that I have got this.

14 hours ago, Ziraiah said:

 

I love the self reflection part here. It's such a great thing you see the pattern of "deserving" a vacation by losing weight. You deserve your vacation, period. 

 

That 1800 kcal sounds good to me. It might take longer, yes. But your energy levels will be higher for your workouts. I mean 1500 kcal would probably be faster, but it also takes a bigger toll on your body. And with too big deficit, your body is more likely to gain everything back, so it's not really sustainable. Of course you do what's best for you! It's not my place to judge anyone. 💛

 

I'm following your challenge.

Thanks

12 hours ago, TimovieMan said:

12 hours ago, Harriet said:

Good luck with achieving sufficient texas shorts cuteness!

Thanks!

12 hours ago, Rurik Harrgath said:

 

That sounds like this 'should only take 1 week' bathroom renovation that's taken me 3 weeks and counting... 😅

 

 

Some days it's easy as 1-2-3.  Others, it's...

 

😃 The funny thing is, the labor stuff is done. hubby installed  the floor,  and I've painted. It's just the prettying it up stuff that I'm procrastinating .

11 hours ago, Sepherina said:

Yayay!  Here to cheer you on. 🙂

Hey there!

10 hours ago, Wild Wolf said:

 

I may need to use this book as my non-fiction book for this month! Are you enjoying it thus far?

 

Also, following!

 

Wolf

Hi! I think it was a good book. This is actually my second read through. This time through I'm trying to implement the strategies. A lot of the skills we talk about on NF, but he goes into more detail and the why behind. Plus, it's good just to have the ideas in the front of my mind as I try and implement new habits/break bad habits.

[Elastigirl]

Today was arm day. As part of my workout, I am doing some isolation type exercises. I don't think I've ever done those consistently before. Today was bicep curls and face pulls. The bicep curls were humbling, I was trying for 10-15 reps. I started out with 12#, then went down to 8#, and finally decided that 5# was all I could do. I was able to do 3 sets of 11, and it was super hard. When all I could rely on was my biceps, it was a whole new ballgame. With the facepulls, it was super easy. Too easy, I felt like. Rewatched some tutorials, and realized what I did was more like a row, Tried again, and I could feel my traps working. I'll do them again on Friday, and see how it goes.  Another new exercise was floor presses, and I lifted more than I thought I would be able to. And I rocked the military press, with 25# bells . 

 

Went on a walk. I didn't want to go for a walk, as I thought it might rain, but decided to go for it. It started out cloudy, but then the sun peaked out, and then the clouds lifted and it was blue sky. I cam home all refreshed and happy. While I was fixing dinner, hubby texted that he was just getting in the car and heading home from work. He said he was cold and wet. Apparently, while I was enjoying sunshine, 20 minutes north, there was a hail storm, and when hubby walked to the car from his office he got drenched.

[Everstorm]

On 2/6/2023 at 10:13 PM, Elastigirl said:

I was at 1,800, and to lose a half a pound, probably 1,700 is better. It will be interesting to see what my numbers are for the rest of the week. Just tracking as a reminder to myself of how many calories. Part of me thinks thats a good idea, but part of me is frustrated, because I feel like to lose weight I should really be at 1,500, which leaves me with zero energy to work. And honestly what I put a higher priority on is working out

I have no idea what your numbers are to make any meaningful answer on how much you can eat and lose weight, but I do have some experience with the "if I cut low enough to lose weight, I don't have enough energy to power my workouts" scenario.  I am a pocket-sized pixie (at least in terms of height), so my calories have to go pretty low to lose even the standard pound a week, and energy has been an issue in the past.

 

So, IF you watch your weight loss progress for a while and feel you need to drop your calories lower, you may find it useful to have a very high-carb meal 2 hours or so before working out (if possible) and a moderately carby meal after the workout, then the other meal(s) of the day would be fairly low-carb.

 

HOWEVER, if you are only trying to lose half a pound a week, my feeling is that you probably don't need to go down as low as 1500, or at least not right off the bat.

[Silmarilliane]

On 2/6/2023 at 9:23 PM, Elastigirl said:

Goal 1: Looking cute in my shorts

 

Excellent goal. I feel like this is most people's goal, even if they don't have shorts.

 

On 2/7/2023 at 3:13 AM, Elastigirl said:

I will enjoy the vacation no matter what

 

Yes, good job brain overpowering those silly thoughts! I've previously thought I needed to do X to earn Y, but now I just accept that I'm going to have 'enjoy food/drink' days, and the days in between I can just be as sensible as I can.

 

Also, feeling strong doing weights is what it's all about 💪

[KB Girl]

Did you like floor presses?

[Qnobi]

Following!

[Elastigirl]

11 hours ago, Everstorm said:

I have no idea what your numbers are to make any meaningful answer on how much you can eat and lose weight, but I do have some experience with the "if I cut low enough to lose weight, I don't have enough energy to power my workouts" scenario.  I am a pocket-sized pixie (at least in terms of height), so my calories have to go pretty low to lose even the standard pound a week, and energy has been an issue in the past.

 

So, IF you watch your weight loss progress for a while and feel you need to drop your calories lower, you may find it useful to have a very high-carb meal 2 hours or so before working out (if possible) and a moderately carby meal after the workout, then the other meal(s) of the day would be fairly low-carb.

 

HOWEVER, if you are only trying to lose half a pound a week, my feeling is that you probably don't need to go down as low as 1500, or at least not right off the bat.

Yeah, I'm pixie sized too. That's a good idea on the carbs. 

10 hours ago, Silmarilliane said:

 

Excellent goal. I feel like this is most people's goal, even if they don't have shorts.

 

 

Yes, good job brain overpowering those silly thoughts! I've previously thought I needed to do X to earn Y, but now I just accept that I'm going to have 'enjoy food/drink' days, and the days in between I can just be as sensible as I can.

 

Also, feeling strong doing weights is what it's all about 💪

Thanks, and it sounds more realistic than look good naked, which to me always sounds like you are trying to be a supermodel or something.😉

3 hours ago, KB Girl said:

Did you like floor presses?

Yes!! I am having fun doing some of the more traditional weight type lifts.

7 minutes ago, Qnobi said:

Following!

[Elastigirl]

My morning went great. It was sunny outside, and cold, but not super cold. After breakfast, I went for a short 10 minute walk, came in got dressed, cleaned the kitchen, and was ready when my friends came over for prayer. I'd love it if I went for a short walk every morning, but it's hard to be inspired when it's gray outside.

After lunch, I went for a walk. The weather was very pleasant. Came inside and did Literal Immortality and some other shoulder stretches, and a 10 minute core workout.

Tonight we are meeting my son and going out for dinner. I'm going to have a salad with salmon. It's mostly a burger place, but they have salmon as an option. It is something I will enjoy that tastes good, but also not super high in calories. Friday night, hubby and I are going out to a fancy steakhouse, with a gift certificate we received at Christmas, and I will choose whatever I want, without thinking about calories. 

 

This morning I measured my hips and waist, and figured out my hips to waist ratio. I am in the low end on the average scale. I would like to be in the good range, but also happy to see I'm in the average. I know some of these numbers are a bit arbitrary. But it does give a good objective measure of what is healthy. It's too easy for me to look at every squishy part I have and be critical. Having some objective numbers of what is healthy is good.  I feel like right now, our world has this weird mix where a lot of us are struggling with weight, and yet then we are trying for this  super skinny that is really hard to achieve and maintain. Taking measurements helps me to step back and see it more realistically.

 

I didn't track my weight much this fall, and then when I started tracking again, I was a little freaked out with the number on the scale. I was 10 pounds more than the same time as last year. But, If you look at the numbers of how much you might gain with muscle, that tracks pretty good. Yes, I had a little more fluff than I wanted. But, by my measurements, it wasn't all fluff, it was a good amount of muscle. I know I've talked about this before. but writing it out helps me process it, and also maybe it helps others who are trying to maintain and gain muscle. 

 

 

 

 

 

[Silmarilliane]

16 hours ago, Elastigirl said:

hard to be inspired when it's gray outside

 

This is why I have it in my challenge  

 

Sounds like a good start to this week, and you've reminded me to take measurements too!