KTravToTheMax strives for endurance and consistency

[ktravtothemax]

Well, I found great success and loved the challenge portion of my first six week challenge.  Before the first challenge, I was weak as a kitten and now I can say I am more like a moderately ill-tempered alley cat.  Since the goal is to be a strong and lean cheetah, I still have some work to do, and I can't wait to get rolling.

 

Last challenge was difficult because I had a lot of travel to do in the last two weeks, which killed a couple of my goals.  With that in mind my main goal is...

 

MAIN GOAL - Work Out and Diet Consistency

 

This goal is super important with traveling and all the other little things that come up in life.  I have dietary restrictions, so it is important for me to follow them otherwise there are serious consequences.  With that in mind, I have 3 goals:

 

1. Strength Train 4x a week

The Reasoning: I made great progress during the first 4 weeks of the last challenge and lost it with a business trip and the early holiday rush. I also have a tendency of shifting my workouts around in the week, which throws off future weeks and means sometimes I may never get to them.  I am going to accomplish this by doing the following:

• ​Follow weight lifting program with a focus on the big three lifts
  
• When traveling, get a gym guest pass or do body weight circuits
  
• Track everything in Fitocracy for that sweet, sweet, instant gratification (can I tell you I am dying for Rising Heroes?)
  

Grading: A = 4x per week, B = 3x per week, C = 2x per week, D = 1x per week, F = 0x per week

 

2. Cardio for 120 minutes per week

The Reasoning: Because I made such great progress in the weight room, I slipped doing cardio and I have been struggling to regain my endurance.  I have been struggling with imbalances in my back which has made it hard to breathe (basically giant knots around my rib cage), so I am hoping to find some form of cardio that meets my needs.  My favorite forms are the stairmaster and running, but I may have to dial it back depending on how I feel.  I plan on accomplishing this goal by doing the following:

• Leave the house by 6:30 so I can fit in both strength and cardio before work
  
• Work on building up my endurance with treadmill interval workouts (too cold to be out side near Boston!)
  
• Make any needed changes to the type of exercise depending on how I feel (switch to bike / elliptical)​
  
• Track everything in Fitocracy for that sweet, sweet, instant gratification 
  

Grading: A = 120 min/week, B = 90 min/week, C = 60 min/week, D = 30 min/week, F = <30 min/week

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

The reasoning: I already eat GF and I liked how I felt with less sugar in my diet last challenge.  This one will be a bit more challenging since I eat a TON of dairy even though I don't feel that great with it, rice and quinoa are big staples in my house.  I also have to contend with my fiance who loves all the unhealthy stuff, so there may be a rebellion of a different sort!  Here is how I plan to do this:

• Grocery shop and do a massive prep at the beginning of the weak - Get 2 paleo cooking staples per week
  
• Make meals from a paleo cook book - currently leaning toward make ahead paleo just for the ease, but may also get the against all grains one. 
  
• Bring some paleo snacks to stock at work to keep me honest
  

Grading: A = 8 meals/week, B = 6 meals/week, C = 4 meals/week, D = 2 meals/week, F = 0 meals/week

 

Life Goal - Pay of $2000 of my CC debt

The reasoning: My last goal was to cut back on my impulse shopping when stressed.  This goal takes it a step further to help get rid of some of the consequences of my impulse spending from before the last challenge.  I am not sure the best way to go about doing this, but my goal is to start the flow back toward a $0 balance.

 

Grading: A = $2000 B = $1500, C = $1000, D = $500, F = $0

 

Stats

Measurements as of January 5:

• Height—5'8.5"
  
• Weight—Starting, 141 lb
  
• Waist—Starting, 26 in.
  
• Hips—Starting, 40 in.
  
• Bicep—Starting, 11.5 in.
  
• Thigh—Starting, 23 in.
  
• Calf—Starting, 13.5 in.
  

 

Best of luck to everyone, and I can't wait to read about everyone's progress!

[Mikroftt]

Looks like a great set of challenges for this round.  I know for me, getting rid of debt is big on my list.  We have student loans that we are working at paying off.  Good luck with your fitness goals especially if you have to travel for work.  I got sent to Mexico for a couple weeks last year and I know it can be hard to both find motivation to workout and time.

[Eilyd]

These are excellent goals! subbing.

[ktravtothemax]

Midweek update - Woo!

 

Been an interesting week so far, but loving it.  I've made greater progress in certain goals than others as you will soon see...

 

1. Strength Train 4x a week

I made it to the gym and started strong... and then I felt sharp pain in my left shoulder when I was putting down a 35 lb dumbbell.  Had to dial it back the last couple of days, and rest and ice have really helped.  My goal is to try to do some lower body exercised the next couple of days to get at least some strength training in this week, and to reassess the state of my shoulder next week. 

 

2. Cardio for 120 minutes per week

So far so good.  I did some moderate cardio in the form of 25 min on the elliptical on Monday and 35 minutes on the stationary bike on Tuesday (figured it would keep me from swinging my arms to much.  Grand total so far is 60 minutes, or halfway to my weekly goal!  Even better is that I got a clean bill of health from my cardiologist for the first time, and he is thrilled by the exercise goals and is mad he didn't suggest it himself first!

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

This goal has gotten me the most exited this week.  I love to cook, and it is my favorite way to relax at the end of the work day.  So far I have logged two lunches and I planned my four paleo meals, one of which is a salmon salad tonight.  I have done much better with breakfasts which was really cool.  I made these proscuitto wrapped mini frittatas from nom nom paleo this week, and I forayed into the world of paleo baking by making my first gf/paleo bread.  Both were delicious, and I am loving how full both leave me.  Plus they are great to grab and run out the door on my way to they gym!

 

Life Goal - Pay of $2000 of my CC debt

This has also been a success this week.  I paid off a card I used for Christmas shopping with money I got for my bday... it felt awesome albeit a little painful since that could have been shopping!  I have another payment coming up next week, so my goal is to knock off another $500 by the end of the month.  I am super excited I am making progress on this, it will feel like a huge weight is lifted at the end.  Mint.com has been really helpful with getting my finances organized, and I highly recommend it.  

 

So far it has been a really positive week, and I am looking forward to forging ahead strongly and keeping up the progress.  I'm a little nervous about getting all of my paleo dinners in since I am trying to finish off some things in my fridge so I don't waste food.  After this week I think it will be easier, just takes time to adjust to a new routine.  I think a prep day on Sunday would be crazy helpful, so may make time to do a ton of cooking then since it is usually a down day for me activity wise.

[ktravtothemax]

And thanks for the comments!  I can't wait to see how you guys progress on your goals!

[ktravtothemax]

1. Strength Train 4x a week

Grade: C 

This week was a rough one for strength training.  I hurt my shoulder on day one and had to dial it back for the rest of the week.  After ice and rest I was able to get my arm motion back enough to do back squats, and a small correction in my form had major benefits.  Looking forward to starting the week strong next week.

 

2. Cardio for 120 minutes per week

Grading:  B = 90 min/week

I made it to the gym with cardio 3x this week, and I got some extra walking in with trips to the grocery store and mall-walking like a rockstar.  Goal for next week is to keep up the progress and make it to 120 minutes.

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

Grading: B = 6 meals/week

This was a tough one for me.  It took me a little while to find my groove, but eventually I made it.  I made two paleo lunches this week and four paleo dinners.  Both lunches were salads with a ton of veggies and homemade vinaigrettes.   My dinners were a prosciutto wrapped chicken thigh with veggies, pork tenderloin with kale and sweet potatoes, and salmon fillets with cauliflower "rice".  I also got creative and made paleo bread from cashew butter, which was delicious.  As an added bonus I made mini frittatas and coconut milk chia pudding for breakfast, so I was paleo 6/7 days for breakfast!  A definite win, and super tasty.  Goal is to plan my lunches better next week, but think I have the swing of things...

 

Life Goal - Pay of $2000 of my CC debt

Made $750 in payments, woo!  Goal is to get another $750 in by the end of the month.  On track and ready for the next week.  

 

So far so good, and I am excited to get rolling on the next week!  Keep it up everyone!

[Eilyd]

Nice job!  Mint.com is super helpful; we use it too.

[ktravtothemax]

Second Midweek update - Woohoo!

 

Been a strong start to the week.   

 

1. Strength Train 4x a week

I made it to the gym and started strong.  I did an upper body workout Monday with slightly lighter weight to not aggravate my shoulder.  I did the mini challenge #2 on Tuesday (woo!) and a lower body workout today.  Feeling really good to get back some consistency after the holiday.  I am still getting some twinges in my shoulder, but dialing it back on the weight definitely helps.

 

2. Cardio for 120 minutes per week

So far so good.  I did some moderate cardio in the form of 35 min of treadmill intervals on Monday and 25 minutes on the elliptical on Tuesday Grand total so far is 60 minutes, or halfway to my weekly goal! 

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

So far so good on this goal.  I have been doing really well keeping grains, sugar, and legumes out of my diet, but not so great on the dairy.  So far I have logged one paleo lunch, and I have two more one the docket for the work week.  I planned three paleo meals, and one could really be considered paleo outside of the small amount of feta (made broiled turkey burgers with spinach and feta on a bed of lettuce).  I'm still kicking butt for breakfast with my mini frittatas and fruit, so all in all a good week so far.  

 

I am really happy with my planning and progress this week. It has been great getting into a routine.  The only catch is my timing has been off, so been getting to work later (not a huge deal, but not ideal...).  Goal for the week is to be out the door to the gym by 6:55 and to work by 9:30 am.  Keep up the good work everyone!

[Rraythe]

That bread looks amazing, I'll have to try that out!

 

A nice snack for at work: take raw almonds, toast them on a cookie sheet at 400 degrees for 10-15min, flipping them with a spatula every 3-5 minutes so they don't burn. Drizzle with olive oil and your favorite spices and toss. When they cool, measure them into snack-size baggies to take to work or keep around. (I also toast chickpeas with mine and toss with shredded Parmesan cheese, but that's not what you're going for, hehe.) I make one batch on the weekend and then I have them all week. I put about a quarter cup in each baggie. There is something amazing about the flavor of freshly toasted almonds...

[ktravtothemax]

 

A nice snack for at work: take raw almonds, toast them on a cookie sheet at 400 degrees for 10-15min, flipping them with a spatula every 3-5 minutes so they don't burn. Drizzle with olive oil and your favorite spices and toss. When they cool, measure them into snack-size baggies to take to work or keep around. (I also toast chickpeas with mine and toss with shredded Parmesan cheese, but that's not what you're going for, hehe.) I make one batch on the weekend and then I have them all week. I put about a quarter cup in each baggie. There is something amazing about the flavor of freshly toasted almonds...

 

That sounds amazing... I know what I am doing when I get home tonight!!!

[Eilyd]

That sounds delicious

[ktravtothemax]

1. Strength Train 4x a week

Grade: A

As much as last week was a rough one for strength training, this week was awesome!  I made it to the gym 5 days this week for strength sessions (including one awesome mini challenge #2), so bonus?  I busted out some of my old crew workouts since I needed a change, and man was I sore on Sunday!  Feeling great, and I even made friends with one of the fittest/strongest women in the gym who offered to show me some of the weight lifting circuits she does. A little intimidating, but super awesome to have someone to show me new lifts variations!

 

2. Cardio for 120 minutes per week

Grading:  B = 110 min/week

Close but no cigar.  I worked 35 minutes of treadmill intervals, 25 minutes of elliptical, and 25 minutes of rowing over the week.  Combine that with my warm up rows and 20 minutes of walking this weekend and I am just shy of my goal.  So close, and gives me some more things to work on this week.  The erg was awesome since I have not been on one since college... I thought I was going to die for the first 10 minutes, but I managed to get a 5k done, and I am super excited about including it in my workouts going forward!

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

Grading: B = 6 meals/week (7 if you include some dairy)

This one is still tough.  I definitely feel like I am eating a lot healthier and choosing veggies and protein more frequently than I used to.  I had some feta cheese in my fridge that needed to be used, and some greek yogurt that I used for a tzatziki sauce for spinach and feta turkey burgers.  I made a balsamic glazed turkey breast on Saturday with cauliflower and carrots, and it made an awesome soup with sweet potatoes and parsnips that didn't need any cream the next day.  All of that turkey will make some excellent paleo leftovers this week, and the veggies in the glaze were to die for.  My one non-pure paleo meals were korean bulgogi in lettuce wraps and the subsequent leftovers (gf soy sauce, while no wheat, still has soy).  Also discovering that I am not a huge fan of cauliflower "rice".  Still rocking the paleo breakfasts, and loving them.  Made some awesome mini banana "pancakes" from two eggs, 1 banana, and a tablespoon of coconut flour. Sooo good, even my SO was eating them!

 

Life Goal - Pay of $2000 of my CC debt

Made $250 in payments, total so far is $1000 down, $1000 to go

 

So far so good, and I am ready to kill it the last 4 weeks of the challenge!  My other mini goal that has come up this week is trying to get to work earlier, which means getting up earlier.  I work for a company with flexible hours, and I really want to get in by 9:30am at the latest, so need to be leaving the gym by 9 at the absolute latest.  Starting with waking up 10 minutes earlier this week and seeing how it goes.

[Eilyd]

Lookin' good. I may have to try those banana pancakes!

[ktravtothemax]

Lookin' good. I may have to try those banana pancakes!

 

You should, they were soooo good!  I was very happily surprised

[Mikroftt]

Looks like you are doing great with this challenge!  Keep up the good work.  Also I just noticed the quote in your signature, awesome!  Also like your way of showing the stats.  Reminds me of chemistry

[ktravtothemax]

Looks like you are doing great with this challenge!  Keep up the good work.  Also I just noticed the quote in your signature, awesome!  Also like your way of showing the stats.  Reminds me of chemistry

 

Thanks! I may not have left that class with a love of chemistry, but it did leave me a love of subscripts haha.  And Hitchhiker's Guide is the best

[ktravtothemax]

Third Midweek update - Woot!

 

Had a good few days in some respects, and in others, not so much...  

 

1. Strength Train 4x a week

I made it to the gym MTuTh.  I did an upper body workout Monday and was back up to my pre-shoulder tweak weights.  Woohoo!  I did an intense lower body workout Tuesday, rested Weds, and had a hard arm workout today (Thurs).  Feeling really good, and enjoying doing some work with my old crew workouts (with some modifications) and trying to push myself.  I am going to the Y's gym with my SO this weekend so we can work out together, and looking forward to being able to use the squat rack for a hard lower body workout.  That and deadlifts

 

2. Cardio for 120 minutes per week

So far not so good...  I have been doing some 5 minute rowing warm ups this week (2x) and I got in a 15 minute stationary cycle.  I ran 18 minutes today which felt pretty good too.  Grand total so far is 43 minutes so far. Definitely not where I would like to be halfway through the week,  but hopefully I can at least make the 90 minute mark.  On the flip side, I have made it to work on time this week by keeping my workouts a bit shorter and working to get up 5 minutes earlier each day this week so I can eventually fit cardio and strength in the same workout.

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

So far so good on this goal. I have made two paleo lunches (salads with the leftover turkey I made in the weekend).  Dinner has also been a lot of leftovers from the turkey and soup (3 days this week including tonight).  I will admit I was bad and ordered pizza - there were only so many days i a row I can eat turkey, you know?  However, back on track and very excited to cook a honey mustard pork tenderloin  I marinated myself on Friday.

 

I am getting more consistent with my routine, which has been helping.  I met my new goal of waking up and getting to work by 9:30 every day so far this week, which has had some impact on my other goals.  Overall I am pretty happy so far, and I think continuing to work on my timing in the morning will help bring everything else together.  

 

I must say that Steve's Plateau article definitely helped this week since I have not seen any inch changes over the last couple of weeks.  Switching up my routine and getting back to my pre-injury intensity is already making a difference in how I feel, so hoping to see some good things on the back end of this challenge, especially if I keep my diet cleaned up!

[ktravtothemax]

Week 3 Summary:

 

1. Strength Train 4x a week

Grade: A

This week was pretty awesome in terms of lifting.  I got some good upper and lower body workouts in, and I am really enjoying the soreness after.  Basically means I did hard work!  I took advantage of a free guest weekend at the Y to lift with my fiance and use the squat rack and trap bar for heavier squats and deadlifts.  Typically I am doing front squats or widowmakers with lighter weight to get the same effect.

 

2. Cardio for 120 minutes per week

Grading:  D = 45 min/week

Ouch.  I made it to the gym but I got sidetracked focusing on my weight training.  I was hoping to make it up over the weekend, but that got sidetracked as all the best plans do. Goal for next week is to make it to at least 90 minutes.  Doesn't help that I am not a big cardio fan, but I need to get back in the habit.

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

Grading: B = 7 meals/week

This was good dinner wise, but not so good lunch wise.  My company is moving, so all of my coworkers are making the last rounds of all of the lunch spots we accumulated over the years.  That being said, I made three paleo lunches this week and four paleo dinners.  Both lunches were salads with a ton of veggies and homemade vinaigrettes.   My dinners were a honey mustard pork tenderloin with veggies and sweet potato fries, turkey leftovers (including soup) and salads.  The goal for this week is to make my lunch at least 3 days and plan out my dinners. I also need to make more of the mini egg frittatas, they were so good!

 

Life Goal - Pay of $2000 of my CC debt

Grand total in payments so far is $1360.... now I just need to keep chipping away and I will reach my goal.  My impulse spending has been a little out of control recently, so I need to keep focused and ignore the temptation of midwinter sales...

 

Halfway!  Other than the derailment of my cardio goal, things are looking good.  I am trying really hard to push forward with my cardio goal and to keep my workouts intense and my diet in check.  Too much of a good thing is still too much food wise, so I just want to track and keep an eye on it.

[Eilyd]

You are doing great

[Mikroftt]

Keep it up!  You are doing great on the credit card debt!

 

Ford: If you want to survive out here, you've got to know where your towel is.

[ktravtothemax]

Things have been a bit crazy the last week, so I have been struggling to keep up and missed my mid week update.  Basically, I have had a bunch of interviews for some awesome job opportunities, and I have been working to prepare a presentation for this week.  Between that, my office moving, and a hip injury that has been bothering me, I dialed back my intensity to do some self healing and stress relief activities.  That being said, here is my summary for the week:

 

Week 4 Summary:

 

1. Strength Train 4x a week

Grade: B (3x)

This week was rough with lifting.  I had two awesome upper body work outs and one ok lower body work out.  I think I strained my right hip area and it keeps popping, so the plan has been to ice it and give myself a break to let it heal.  I did sign up for some online personal training this week so I can have form checks and get help with a personalized program since mine has been a little all over the place recently.  I almost want to add a half workout since I helped move boxes at the office on Friday.

 

2. Cardio for 120 minutes per week

Grading:  C = 60 min/week

In line with taking it easy on my hip this week, I had to dial back the cardio and pick some lower-impact options.  I managed to make it 60 minutes this week, and hopefully once things are healed I can give it my all.

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

Grading: B = 6 meals/week

This was ok this week.  I made 3 paleo lunches and ate out twice for lunch.  My biggest problem when I work from home is that I get so involved in what I am doing that I forget to eat.  Dinner wise I had 3 paleo meals: one thai pork marinade, one breakfast for dinner, and one spaghetti squash bake with broccoli, sausage, and tomatoes.

 

Life Goal - Pay of $2000 of my CC debt

No payments this week, been so focused on interviews that I have not had a chance to reevaluate.  I did manage to pay an extra $100 to my student loans, so feeling good.

 

Things are exciting right now, whether it is the new office space or the potential of a new job altogether.  When I get stressed I make poor food choices, so my goal is to still be healthy with what I eat even during times of transition and stress.  Fingers crossed all goes well!

[ktravtothemax]

Late to the game on this one.  My stress has been crazy high this week, and between my hip bugging me and the craziness I have been in super high self care mode.  Basically, it means that I have missed the gym a lot this week and been hibernating and trying to keep on top of my work and interview life.  So not my best week...

 

Week 5 Summary:

 

1. Strength Train 4x a week

Grade: D (1x)

This week was rough.  I did upper body on Monday, and then passed on the rest of the week since I had to go to a company in person for two days, and then it snowed and I was homebound.  I had many moments of sheer laziness this weekend where I could have worked out and didn't, but I need to move on and look forward...

 

2. Cardio for 120 minutes per week

Grading:  C = 65 min/week

In line with taking it easy on my hip this week, I had to dial back the cardio and pick some less intense options.  I managed to make it 65 minutes this week, and hopefully once things are healed I can give it my all.

 

3. Make 4 Paleo Dinners and 4 Paleo Lunches each week (8 meals total)

Grading: C = 5 meals/week

This was not great this week.  Stress makes me forget to eat, so I forgot to eat lunch 3 times, and had unhealthy options twice.  I made 2 paleo lunches.  I really need to institute timers for my days at home.  Dinner wise I had 3 paleo meals: crockpot pesto chicken, salmon with veggies and sweet potatoes, and a salad with chicken.  I had a couple of bad meals in terms of pizza and gf chicken tenders.  I would say I was remorseful about the chicken tenders, but some days a girl just needs hot, fried food.  It is rare for me, so once won't kill me.

 

Life Goal - Pay of $2000 of my CC debt

No payments this week, been so focused on interviews that I have not had a chance to reevaluate.  I get paid Friday, so hopefully I can make a last payment this week!

 

I found out I did not get one of the jobs I applied for, and I should find out about the other job, one that I really really want, this week.  Never fun to We shall see...

 

So far this week I have hit the gym twice and had good food.  My goal is to get to the gym Friday (post snow storm) and Saturday and I have a fridge full of good veggies for me to eat healthy lunches and dinner.  I start 16 weeks of online personal training next week with a nutrition plan, so excited to have a little more direction starting then!

[Eilyd]

Good on you for continuing to press forward, despite not feeling like it. 5th week tends to be pretty rough on a lot of people. It sounds like you're set to finish strong thought!