courtniemarie increases frequency

[CourtnieMarie]

I'm back! that was quick. four week challenges and a shorter break will take some getting used to.

 

for anyone just tuning in, i'm CM. i work full-time as an environmental insurance consultant, i get up early to get my lift on, and enjoy good food. i'm trying to bring my bodyfat % down by first cutting calories and losing some pounds which has proven to be difficult for me as i typically negate weekly progress by letting loose on the weekends. i'm am trying to change that.

 

 

Quest 1

*complete 4 lifting sessions per week

I’ll be sticking with 531 this challenge while I get into the habit of going to the gym 4x/week instead of my previously instilled 3x. This is in prep of doing something similar to gainsdalf for the March challenge where I’ll lift 5x/week and three of those times will be squats.

 

Quest 2

*complete 25 minutes of foam rolling or mobility per week

*complete four yoga sessions throughout the challenge

*complete 2 cardio sessions throughout the challenge

 

Quest 3

*keep carbs below 100g (+- 10g) for 20 days out of the 26 day challenge.

*keep weekly calorie intake within 500 calories of 12,200 for the first three weeks, then 8,700 for the last five days.

last challenge i ate an average of 1842 calories per day. this was above my last challenge's goal of 1800/day. but the difference isn't too bad and i didn't see the loss results I wanted so i'm going a bit lower this challenge. ~1742/day. not much since i'm also increasing my workout frequency.

*take measurements and progress photos for challenge end

since I have mine from this last challenge’s end that I can use for challenge beginning

 

[msuroo]

i typically negate weekly progress by letting loose on the weekends. i'm am trying to change that.

I have no idea what you are talking about.

Anyway, good stuff - in!

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[Gainsdalf the Whey]

Yay lifting all the times! And yeah, I'm going to treadmill once a week this challenge, going to ease into 3 times a week I think over the next few challenges. I blame you.

[CourtnieMarie]

I have no idea what you are talking about.

 

 

 

Yay lifting all the times! And yeah, I'm going to treadmill once a week this challenge, going to ease into 3 times a week I think over the next few challenges. I blame you.

 

man! 3/week is a lot. i can't even commit to try and do once/week with everything else. maybe someday...

 

[raptron]

Haha, ha. ha. What, I have no idea what you are talking about. Weekends are 100% compliance all the time. >_>

 

Looking forward to you killin your new schedule.

[CourtnieMarie]

Haha, ha. ha. What, I have no idea what you are talking about. Weekends are 100% compliance all the time. >_>

 

Looking forward to you killin your new schedule.

 

lol in my dreaaaaaaaaaaaams

 

thanks!

 

got to the gym this AM:

 

dynamic warm up

 

goblet squats

5x35#

 

front squats

5x45#

3x60#

3x70#

5x80#

 

bulgarian spilt squats

3x8x60#

 

hanging leg raises / lying leg raises

4 / 4x5#

4 / 4x5#

4 / 4 (these last four were roman chair leg lifts instead of lying)

 

 

sunday's meal prepping has kept me on track with food so far today. hot italian sausage egg bake for bfast, some flank steak with spinach for lunch, and yogurt with mango for snack. an avocado for another snack later. with dinner added in, i'm at 1568 cals and 72g carbs. here's hoping i don't decide to open up the giant tub of cashews when i get home... 

[raptron]

Aw yis.

[wildross]

What is environmental insurance?

[Emerald_Dragonfly]

Following. 

[matty_mcfly]

What is environmental insurance?

Like environmental impairment?

Piggybacking off of wildross' question

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[CourtnieMarie]

Aw yis.

yep yep. was good last night

 

Following. 

hi!!

 

What is environmental insurance?

 

 

Like environmental impairment?

Piggybacking off of wildross' question

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yes, like environmental impairment liability! my clients are insurance carriers that cover environmental cleanup costs for their insureds. insureds can range from a trucking company, gas stations, army bases, to a residential homeowner with an oil tank. most of our clients have so many claims going on and not a ton of specialized knowledge in the environmental field that they hire us to manage their claims. we monitor the cleanup, make sure they're conducting the most effective cleanup actions, and review proposals/invoices for reasonable costs. depending on the insurance policy we'll be asked to separate out costs that are not associated with cleanup (tank replacement, asbestos handling, etc.). we also provide risk assessment services for insurance underwriters before they write a policy with a potential insured. we'll let them know if there are any "known" environmental conditions at a site or potential future risks.

 

there are also other verticals in my company that do cleanup projects and construction projects and a million other things so it's nice to have that resource if i'm questioning something on one of my claims.

[matty_mcfly]

yep yep. was good last night

yes, like environmental impairmentiability! my clients are insurance carriers that cover environmental cleanup costs for their insureds. insureds can range from a trucking company, gas stations, army bases, to a residential homeowner with an oil tank. most of our clients have so many claims going on and not a ton of specialized knowledge in the environmental field that they hire us to manage their claims. we monitor the cleanup, make sure they're conducting the most effective cleanup actions, and review proposals/invoices for reasonable costs. depending on the insurance policy we'll be asked to separate out costs that are not associated with cleanup (tank replacement, asbestos handling, etc.). we also provide risk assessment services for insurance underwriters before they write a policy with a potential insured. we'll let them know if there are any "known" environmental conditions at a site or potential future risks.

there are also other verticals in my company that do cleanup projects and construction projects and a million other things so it's nice to have that resource if i'm questioning something on one of my claims.

Yeah, I sell the stuff and only vaguely know about it. Our largest exposure is usually association pools and their chemicals.

Yay an insurance person! I always feel so lonely amongst all the engineers here!

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[CourtnieMarie]

Yeah, I sell the stuff and only vaguely know about it. Our largest exposure is usually association pools and their chemicals.

Yay an insurance person! I always feel so lonely amongst all the engineers here!

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nice! solidarity. i have never come across a pool chemical claim though. it may be something that the carriers feel like they can handle themselves?

[matty_mcfly]

nice! solidarity. i have never come across a pool chemical claim though. it may be something that the carriers feel like they can handle themselves?

Yes, I sell community association insurance. Sometimes we have more rural associations with wells or storage tanks, but that's rare.

By sell I mean we include a $500k limit in our policy.

Everyone is now sleep lol

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[CourtnieMarie]

Yes, I sell community association insurance. Sometimes we have more rural associations with wells or storage tanks, but that's rare.

By sell I mean we include a $500k limit in our policy.

Everyone is now sleep lol

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lol they'll come running when their oil tank leaks

[CourtnieMarie]

W4D1 – Monday

 

*lifting 1/4

*mobility 5/25

 

Got in 5 minutes of mobility while the cod and brussel sprouts roasted. Wanted to (but didn’t!) grab a handful of cashews while cooking

 

*carbs 74/100g (+- 10g)

*cals 1,544/12,200

[miss_marissa]

lol in my dreaaaaaaaaaaaams

thanks!

got to the gym this AM:

dynamic warm up

goblet squats

5x35#

front squats

5x45#

3x60#

3x70#

5x80#

bulgarian spilt squats

3x8x60#

hanging leg raises / lying leg raises

4 / 4x5#

4 / 4x5#

4 / 4 (these last four were roman chair leg lifts instead of lying)

sunday's meal prepping has kept me on track with food so far today. hot italian sausage egg bake for bfast, some flank steak with spinach for lunch, and yogurt with mango for snack. an avocado for another snack later. with dinner added in, i'm at 1568 cals and 72g carbs. here's hoping i don't decide to open up the giant tub of cashews when i get home...

Dat food sounds yummy.

If you ever want to get out of the environmental insurance game and into the personal chef game let me know

[CourtnieMarie]

Dat food sounds yummy.

If you ever want to get out of the environmental insurance game and into the personal chef game let me know

i'm in! it's usually not instagram worthy but 90% of the time it's delicious! i ate the same stuffs today except instead of the avocado, i had theeeese

 

 

surprisingly realllllly spicy! i like spicy things and will pick the hottest salsa options, etc. but these didn't even come with a warning. okay, i know jalapenos are spicy but snacks with "jalapeno flavor" are never really that spicy. these did the pepper justice, my friends.

[Sam Ashen]

I'm back! that was quick. four week challenges and a shorter break will take some getting used to.

 

for anyone just tuning in, i'm CM. i work full-time as an environmental insurance consultant, i get up early to get my lift on, and enjoy good food. i'm trying to bring my bodyfat % down by first cutting calories and losing some pounds which has proven to be difficult for me as i typically negate weekly progress by letting loose on the weekends. i'm am trying to change that.

 

I am trying to change that, but Dessert Nachos are soooooo good!

 

Hi!

[CourtnieMarie]

I am trying to change that, but Dessert Nachos are soooooo good!

Hi!

I drool over your dessert nachos pictures. Someday I will try this monstrosity! That's probably a good reward for when I get my bodyfat down right?! [emoji6]

[Emerald_Dragonfly]

 

 

"The crisp made entirely of cheese" 

Ummmm...then how you get the jalapeno flavor?  Sorry, stuff like that pings in my mind. 

They look delish, though. 

[CourtnieMarie]

"The crisp made entirely of cheese"

Ummmm...then how you get the jalapeno flavor? Sorry, stuff like that pings in my mind.

They look delish, though.

Hahaha! Touché! I think they meant no flour type things though. But you should totally take it up with them [emoji6]

[raptron]

I want jalapeno cheese crisps. 

[CourtnieMarie]

I want jalapeno cheese crisps. 

i find so many wonderful things at wegman's

[CourtnieMarie]

W4D2 – Tuesday

 

*lifting 2/4

*mobility 5/25

 

Dynamic warmup

 

Bench

5x30#

5x40#

3x55#

3x60#

5x70#

 

Underhand lat pulldowns

9x90#

9x90#

8x90#

 

Bench dips with feet on two steps

9, 8, 8

 

No time for mobility since I decided to do a load of laundry instead. I knew I’d get it in this morning anyway. roasted up some chicken thighs for dinner with my favorite spice mixture along with some roasted broccoli. i love roasting. ooo and i also indulged in a half glass of red wine since I did a dry January. this was a good way to start re-introducing

 

 

*carbs 78/100g (+- 10g)

*cals 3,307/12,200