Jumpstart January 2018: Week 4 (1/22-1/31)
baconslave
Posts: 7,021 Member
Obligatory repeat of the ol' challenge blurb 
baconslave wrote: »Here we are. Another year gone. But a new one is starting, and in keeping with the tradition of a New Year Resolution, we have a challenge for you aiming at helping you KEEP those resolutions this year.
It's the perfect time to Jumpstart your health!
I do go on and on about one B-word. The Basics. Why? Because they're important. It may not be sexy, or catchy, but take it from a person who lost the weight and has kept the majority of it off (Hey! I'm human. It's probably vanity weight, but it offends me with it's existence, alright?.) Keeping the low-carb basics locked-in is where it's at if you are wanting to actually succeed long-term. Minding the Basics will continue to serve you all the way to your goal weight and will keep you in maintenance.
So what are these Basics?
- Planning ahead!!!
- Staying under carbs
- Staying under calories
- Logging and measuring
- Getting in exercise/movement if that's one of your goals
- Keeping an eye on electrolyte levels
- Getting enough water
- Planning ahead!!! Oh, wait. I said that already? Yes, I frickin' did. Because you must! "Failing to plan is planning to fail."
Last month we focused on the basics in an effort to avoid gaining during a hectic time of year. There were lots of treats around. But many of us managed to hit our goals and not gain. Some of us even lost a few pounds, or gained insight into our own patterns when faced with pressure.
Consistency + Persistence + Time = Success
I really can't parrot that cliché formula enough. Because it's true.
Let us know your resolutions, or even just a way you'd like to challenge yourself this month if you aren't much into resolutions. Any low-carb plan is welcome. Just post your monthly goals and/or beginning weight, or if you are just planning to maintain through the month, or have NSVs to achieve, check-in daily or weekly with how well you did.
You can report your progress to your goal, whether it be ultra-obsessive daily hitting your low-carb plan basics, or working on a fitness goal, or even nailing down other good habits in your life. Anything is fair game as long as it's in pursuit of your health or fitness. And if you have problems or need advice, you'll find that here.
This challenge will be in the stickies at the top of the Group, with links inside to the weekly threads. So if the weekly threads get buried in our busy group, you'll be able to easily find in in the sticky. 2-clicks and BAM.
Before you start, think about your goals. For measurable resolutions, we recommend getting a baseline.
Here are some ideas (abridged from @FIT_Goat in this post For Those with New Year Resolutions):Remember changes are often slow and hard to see in the mirror. The scale is lazy and doesn't always readily reflect genuine progress. Measurements and pics will help you really see what's going on behind the scenes. And speaking of invisible progress, how you feel (improved health and/or energy) are great markers that your change is working.
- Get an average of your most recent weigh-ins for a good idea of your starting weight.
- Record your food, even if you're estimating. Sure, it will be a little higher in calories/junk due to the holiday season but it will still be better than having nothing.
- Take body measurements and pictures. To make sure they are accurate, take several sets of measurements and average them. Or watch this video on how to measure yourself so that you are actually measuring the same spots every time. You never need to show/share these with anyone, but you might be surprised how willing you will be to share them when you have success.
- Make an exercise log and try for your current personal bests (even if they're nothing to be proud of). Again, a starting number is better than nothing. It will show you how much you have achieved.
- If you're also doing something else (like quitting smoking), the same idea applies. Take a starting measurement, like how many cigs or packs per day. You'll often be shocked at how much growth you make.
Sooooo...go ahead and introduce yourself and/or post your goals when you are ready. Challenge starts on the 1st.
Here's a sample format for how you can report on various goals if you'd like:Monday 1/1:
Water: Yep. :flowerforyou:
Electrolytes Good: :flowerforyou:
Logged Food: :flowerforyou:
Exercise as Planned: Strength training :flowerforyou:
At or Under Carb Level: :flowerforyou:
At or Under Calorie Limit: Yes! :flowerforyou:
Planned Day Ahead: Yes! :flowerforyou:
7/7
This is a fresh new year.
Own it.
We'll be here to cheer you on.
Happy New Year and make that resolution stick.
2
Replies
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1/22
Weighed in:
Electrolytes:
Logged Food:
Exercise as Planned: Ran this morning, and got 17k steps overall!
At or Under Carb Level:
At or Under Calorie Limit:
Went to bed by goal time: Nope. Must go to bed by 10 tonight.2 -
Sorry it's late. Crap happened. Sigh...
1 -
1/22
1) Carbs
2) Water
3) Steps 1 -
1/20-1/22
Vitamins-1/3 boo
Weigh in-3/3 woo
Water-3/3 woo
New food/recipes-Cream cheese pancakes with choc protein powder-just ok
Planned workout- bowling x2 and a spin class
Logging-3/3 woo
Mentally and physically tired today. Definitely going to bed early tonight.1 -
Checking in here daily just isn't realistic for me, but I'm trying to check in at least once weekly.
Starting weight this week: 180.2 (up from a brief and slight dip into the 170's--179.8 to be precise.)
Goal weight: I'm a little fuzzy on this, because healing is my primary motivator right now. But I figure I could stand to lose about 30 lbs, so let's say 150 for now.
Planning ahead: My main thing is--do the lion's share of the grocery shopping and meal prep on Monday (sans kids) and Tuesday (with my 3-year-old son). This is the most free time I have all week. When I finish a recipe that I know I'm going to eat later, I pre-log it.
Staying under carbs: Not a big focus for me right now, but I'm easily under 150, under 100 most days.
Staying under calories: My goal is to be within 10% of my target of 1930, for roughly 1/2 pound weight loss per week. My rate of loss hasn't stabilized yet.
Logging and measuring: Check
Getting in exercise/movement if that's one of your goals: Yes--Tae Kwon Do on Mondays, and possibly Wednesdays, though our schedule doesn't always permit. Walking 3 days/week. I might be a little under on my walking goal due to terrible allergies with the cedar pollen in the air. Did some heavy gardening yesterday.
Keeping an eye on electrolyte levels: Yes--supplementing Mg, eating K rich foods, drinking salty broth with NaCl. :-)
Getting enough water: This isn't really a focus for me right now, but seems to be going well. Congestion has me drinking extra water to compensate for getting dried out thanks to mouth breathing. Ugh.
Have a great week, everybody!
1 -
Food -
Water -
Sleep -
a 2:30 visit from the little one ruined my attempt at a good night
Exercise -
LISS: Elliptical - 2 miles in 26:30
1 -
01/22
Under calorie goal:
Under carb goal:
Intentional Physical Activity:
Achieved sleep goal:
Focus on positive thinking:
(Weekly) Food Prep: N/A
(Weekly) < 3 alcoholic beverages: N/A
Feeling like the week is off to an amazing start!! Let's keep it up everyone!
2 -
I finished off the weekend strong and am feeling good about this week.
Eat only when hungry - check
Eat until satisfied- check. This is still challenging but I’m going to get there!1 -
Not really losing weight yet but seems like I'm back on ketosis. I know the stick isn't terribly reliable but it does give an idea at these initial stages when we are trying to jump back into ketosis.0
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1/23
1) Carbs
2) Water
3) Steps
Going into work this afternoon. Gave up half of my day off this week. Still time this morning to get a 30 minute walk in.
Have a great day everyone!!!
2 -
Food -
Water -
Sleep - Finally!
Exercise -
LISS: Elliptical - 2 miles in 26:00
1 -
01/23
Under calorie goal:... good thing for some calorie burn 
Under carb goal:
Intentional Physical Activity:
Achieved sleep goal:
Focus on positive thinking:
mostly
(Weekly) Food Prep: N/A
(Weekly) < 3 alcoholic beverages: N/A
0 -
01/23
Vitamins-yes
Weigh in-yes
Water-could have been better
New food-Tumaro's low carb wrap for my fajita. They taste really good but as a result I could see myself overindulging. Had just one and stayed out of the kitchen when hubby went back for more.
Planned workout-planned rest day
Logging-yes0 -
tishsmith101 wrote: »01/23
Vitamins-yes
Weigh in-yes
Water-could have been better
New food-Tumaro's low carb wrap for my fajita. They taste really good but as a result I could see myself overindulging. Had just one and stayed out of the kitchen when hubby went back for more.
Planned workout-planned rest day
Logging-yes
Tumaro's' were great. And helped a lot when I didn't have keto bread prepped. I can't find them in our new city. Mission has low carb tortillas that taste good but so so easy to over indulge and I often wonder if they are accurate and whether they might be throwing me off.
Still keto, though scale not really moving yet. I am taking in a lot of salt to not feel exhausted. I don't know. Really need to see some proof in numbers for some motivation soon! or loose clothes:) that will also do.
0 -
ooops, I guess its been a week since I checked in.
Results for 1/24:
Log all food
Stay under carbs
Plan tomorrows food fish tacos
Exercise
Stretch
I haven't lost any weight this month, but I did go down one notch on the belt the the hubby said I'm getting smaller.
I can do this!3 -
So far this week:
Yoga and yoga
Yoga and yoga
Yoga, yoga, bike, zumba.
2 -
1/24
1) Carbs
2) Water
3) Steps
Back in a groove. Feeling good!!!1 -
1/23 Got my teeth cleaned
Vitamins-yes
Weigh in-yes
Water-yes
New Recipe-almond and coconut flour fried chicken thighs with the Colonel's spices-YUM
Planned workout-yoga at lunch
Logging-yes
0 -
Food -
Water -
Sleep -
Exercise -
Workout B
Deadlift 3x7 @ 50 pounds
Standing barbell press 3x8 @ 30 pounds
Lat pulldown 3x8 @ 70 pounds
Lunges 3x10
2 -
Reporting failure. I got the flu. I'm depressed about my birthday Saturday. My whole house seems to be falling apart. Week before last we had the near electric fire. This weekend the element in our oven burned in two and it was like someone was welding inside there. I've just eaten all the junk. All of it. As self sabotaging and stupid as this is I've already made cake and lasagna plans for my birthday this weekend so I'm just going with the flow until then. I will get back on track next week when I'll be older and wiser.7
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Reporting failure. I got the flu. I'm depressed about my birthday Saturday. My whole house seems to be falling apart. Week before last we had the near electric fire. This weekend the element in our oven burned in two and it was like someone was welding inside there. I've just eaten all the junk. All of it. As self sabotaging and stupid as this is I've already made cake and lasagna plans for my birthday this weekend so I'm just going with the flow until then. I will get back on track next week when I'll be older and wiser. I'm sorry you are having a hard time. Hoping the universe is done dumping on you for awhile.
0 -
Reporting failure. I got the flu. I'm depressed about my birthday Saturday. My whole house seems to be falling apart. Week before last we had the near electric fire. This weekend the element in our oven burned in two and it was like someone was welding inside there. I've just eaten all the junk. All of it. As self sabotaging and stupid as this is I've already made cake and lasagna plans for my birthday this weekend so I'm just going with the flow until then. I will get back on track next week when I'll be older and wiser.
That sounds miserable. I'm so sorry
0 -
Just getting back into the swing of logging here again. Have been taking a break from November 'til now.
Goals:
Logging daily
Water - 15 cups daily
Stay within or under Carbs/Calories
Steps - 2000 daily
Here is my info from yesterday
Logged: Y
Water: Y
Carbs/Calories: Y
Steps: N - 1152 - need to step it up - pun intended!1 -
01/24
Under calorie goal:.
Under carb goal:
Intentional Physical Activity:
Achieved sleep goal:
Focus on positive thinking:
(Weekly) Food Prep: N/A
(Weekly) < 3 alcoholic beverages: N/A2 -
New first day
Low carbs
Water 9 glasses
Cardio jogging outdoors 60 min1 -
Small change on the scale. Still motivating. Better eating, better sleep too. More water.2
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1/25 bike/yoga/strength3
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Results for 1/25:
Log all food
Stay under carbs
Plan tomorrows food better think of something quick. - ah burger with tomato cream sauce and asparagus. there we go
Exercise jogged from zombies. Timed it just wrong so the storm hit when I left. Dropped 10 degrees and snowed an inch in 45 minutes. Proud of myself for going anyways.
Stretch
I can do this!3 -
1/25
1) Carbs
2) Water
3) Steps
Early morning at work...late afternoon before I get done. Then it's off to grocery shop.1
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