Step It Up September 2021 Challenge
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9/15:
No bike yesterday, but I did a shoulder work-out with super-sets of OHP, flys and front raises (4 sets). Also did curls as part of the super-sets.
Food was in check - 126 grams of protein and 125 net grams of carbs. I'm thinking I will keep the carbs around that level - my ride this morning was great and I clocked my fasted average mph yet for the season.4 -
9/15
Hydration and calories in check for the day. I also got in some outdoor walks and a good strength training video. Work is getting busy with long hours the next few nights into the weekend as well as trying to wrap up my current role and come up to speed on a new one. At least I know stress and being tired are triggers that result in poor food choices so I’ll be trying to reframe those thoughts when they occur this weekend!4 -
9/15
Carbs cals and steps all good. Starting to se a little progress on the scale. I probably won’t make my end of September goal (5 pounds in 2 weeks is diet pie in the sky) but I’ll take what I can get and just keep plugging along.3 -
No activity the last two days, have been prepping for camping. Had our sons and their wives over for dinner last night and I splurged on a slice of italian bread, yum.
Hiking and kayaking will take care of my activity for the week for sure. Low carb meals/snacks should keep me on target. I would like to end the month down 2 lbs so I need to be more mindful of that.3 -
@tishsmith101 I’m jealous of your camping trip! I love hiking and kayaking0
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9/16:
Rode 17.9 miles yesterday on the bike at 13.9 mph avg. Didn't do any other exercises because of work constraints.
Food - Protein 117 grams, carbs 154 net grams. Carbs were a little higher than I wanted but not terribly so.
Weight is going down, slowly, but still going down.1 -
9/16:
Rode 17.9 miles yesterday on the bike at 13.9 mph avg. Didn't do any other exercises because of work constraints.
Food - Protein 117 grams, carbs 154 net grams. Carbs were a little higher than I wanted but not terribly so.
Weight is going down, slowly, but still going down.
That’s great mileage for a weekday!0 -
Ringbearer2 wrote: »9/16:
Rode 17.9 miles yesterday on the bike at 13.9 mph avg. Didn't do any other exercises because of work constraints.
Food - Protein 117 grams, carbs 154 net grams. Carbs were a little higher than I wanted but not terribly so.
Weight is going down, slowly, but still going down.
That’s great mileage for a weekday!
Thanks! I usually ride 4-5 days a week before work - get out of the house around 6:30 and be back online by 8:00. Gives me an incentive to keep up the pace
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9/16
Today turned out well with hitting calorie goals and staying full of h2o. I got in a walk before it got too hot and tried some new tabata and ab work. I snacked after dinner on popcorn which I didn’t really need but am showing I’m still down on the scale. Win!4 -
September Week 2 (ish)
food - 2 days maintenance but also 2 days I didn't track because I was out and about and eating food that I couldn't easily track - I could have been more diligent and found something close, so really it's on me for not putting the effort into tracking like I really should - this is a mediocre performance not really a win
exercise - ALL THE WORKOUTS...which was amazing since I missed some while I was out and about over the weekend, but then I got up early all week and did makeup workouts before work so in the end everything was done - TOTAL WIN
alcohol - this was good...had beer with dad at an outdoor event saturday, had a glass of wine at a winery tasting with a friend on sunday, but other than that, totally off the alcohol, and even though those were the two days I didn't track, I didn't do any alcohol induced eating which was super nice for a change, so I feel that the alcohol consumption as limited as it was and NOT accompanied by eating like an idiot, was not a huge hindrance, which is nice
got on the scale this morning and I'm down a pound over the beginning of the month, so that's good, also down 1/4 inch on my waist...which isn't a lot, but I'll take it5 -
9/17:
Exercise -> bike 18.52 miles @ 13.5 mph avg
Food -> protein was good at 107 grams, carbs were high at 159 net grams
Didn't get to ride this morning, was out very late with the better half and slept in this morning (meaning that instead of getting up at 5:30, I got up at 6:30). Will be moving furniture out of the back bedroom (prep for replacing the flooring) after I finish work, so I will get some exercise for the day.
This will be a busy weekend - get to pull the carpet and padding in the back bedroom and replace it with laminate flooring. I have replaced all of the non-tile floors in the house this year except for this room... I will be glad to finally finish this project.3 -
9/17
Another good day in the books with a calorie deficit and lots of water throughout the day. I may have under eaten but didn’t feel hungry late in the day. I was a bit hungry when I woke up so had my normal almond milk latte and water and was good to go. I’m still working on portion sizes and being used to needing less but that’s a work in progress. With regards to my Noom trial, I started on Monday and am down 3.8 pounds as of Saturday morning. Probably a lot of water weight so I’m going to stick with it for the next two months and see what kind of results I get.4 -
8/1/21- 212.0 lbs.
9/1/21-200 lbs.
Wanted under 200 lbs by 9/1 but can't complain about a 12 lb loss in a month! Have a NSV of being able to go upstairs alternating steps in the last 3 days. I haven't done that in 5 years, since I broke my leg in 10/15. My goal for this September is to keep myself on track, as I have been and lose 5 lbs. I know the weight loss will soon slow down.
9/5/21-200.4 lbs
Stayed on track but had a procedure Monday with a clear liquid prep and it showed on the scale with my last loss and the slight uptick today. Keeping my goal of 195 lbs for Oct 1 and 190 lbs for November 1.
I did 97 minutes/8 miles on my Elliptical this AM. Got my heart rate up to 140-150.
9/12/21-198 lbs- I'm doing 99 minutes/8 miles, on my Elliptical on my 3 days off/week. Stayed on track with my Net Carbs and Calories this week. Have to go shopping today for uniforms. Can't continue to roll the waist down on my pants anymore. Down 57 lbs so far!0 -
Unless you open the previous quotes you won't see my progress. So copied today's weigh in.
9/19/21-194 lbs!!!! OMG! I can't believe this. I expected my weight loss to slow down by now. I may need to amend my End Goal! Still staying true to my Net Carbs, Calories and doing my Elliptical 99 minutes/8+ miles, 3 days/week on my days off.
9/26/21-
10/1/21-
ML-
MLGW-195 lbs
10/1/21-
10/3/21-
10/10/21-
10/17/21-
10/24/21-
10/31/21-
11/1/21-
ML-
MLGW-190 lbs
CGWL-22lbs
CWL-4 -
Week 3 - 389 min. Weekly strength and bowling plus hiking and kayaking while camping.
Low carb meal planning helped but we did overindulge in a few wine tastings and a charcuterie board. Will weigh in tomorrow to assess any damage. Nothing else major planned rest of the month so will be more focused.2 -
9/18-9/19
Exercise -> pulled carpet and installed laminate flooring in the last room of the house that hadn't been done. Lots of squatting, lunges, etc plus walking back and forth to the saw. Also some heavy lifting when cleaning out the room and putting all the furniture back.
Food -> Saturday was not so good... didn't eat enough during the day and was hungry that evening... then found the peanut butter... sigh. Sunday was better, kept the eating in check and calories where they should have been.
Weight was up about 2 lbs this morning, but I was also so stiff I could hardly climb out of bed (note to self - work your friggin legs more, bike does not work the hammies and glutes nearly enough). Hopefully the DOMS will subside quickly and I can drop this water weight shortly.3 -
9/18-9/20
Even though the weekend was filled with long hours and overnight calls, I managed to stay on track. Weigh in this morning totaled 4.8 loss over the week. I know this will slow down but am hopeful I can keep up the momentum. Let’s finish the month off strong!5 -
9/21:
Exercise -> rode 18.2 miles yesterday morning @ 13.3 mph avg
Food -> good food day yesterday, protein 135 grams, carbs 157 net
No ride this morning, daughter has to be at school by 8 on Tuesdays, so I don't have time to get in a ride and get her there. Will be doing body weight and DB workouts thru the day instead.3 -
9/21
Rainy morning kept me inside so I hopped on the treadmill for my daily walk. I also got in some strength training and stayed under calorie goal for the day. I do feel like I over ate at dinner but it was on salad and chicken so I don’t think that will kill me. It does defeat my attempt at stopping when full though. Old habits die hard. I did resist the saboteur’s offer of my favorite cookies so there’s a small win.5 -
I'm about to go camping so I def won't be here until Sunday. I hope to report I dutifully practiced not putting food in my mouth when not hungry and being mindful while I eat and listening to satiety cues. And that I stayed active and didn't just read the whole time.
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Hi Everyone ... I will be back with you guys on 10/1 ...I am going back on keto ... I know I have gained so it is time I get back on the horse ...see you then 5
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HbA1c (mmol/mol): Highest 111 (2017) 118 (2019) Lowest 45 (2017) CURRENT: 48 (2020)
Carb Goals <100g 🟢 <125g 🟠 >150g 🔴
Water Goals: MIN: 30oz 💧 MAX: 90oz 💧💧💧
⬆️ New water goals because I bought a new water-bottle with timings because I found that I could most likely drink my 27oz bottle over the day but could struggle except on workout days with my smaller 16oz bottle.
I am sure there will be some who will just roll their eyes and think 'gimmick' but for two days I have knocked back MINIMUM 60oz which is unheard of for me especially when on shift and I get carried away with writing and sports action...
Tue 21/9
1) Libre Sensor - Break
2) Carb Goal <125g 🟠 (118g)
3) Calories Goal < 🟢
4) Exercise: Rehab & Treadmill
5) Water - 86oz 💧💧💦
Wed 22/9
1) Libre Sensor - Break
2) Carb Goal <125g 🟠 (114g)
3) Calories Goal < 🟢
4) Exercise: GP appointment for arthritis
5) Water - 60oz 💧💧2 -
9/21
Good food day, scheduled rest day for exercise.
9/22
Good food day, lousy exercise day, no bike (minor family emergency kept me up past midnight, so I slept til 6:30 instead of getting up to ride). Did manage to get in some push-ups and squats, so not a total bust
Back on the horse (wheeled horse ) this morning. 1 -
9/22
Good food day with a little planning thrown in so that I have some things around for lunches and snacks rather than running for take out or diving into something carby. I’m staying under calorie goals and not feeling famished. I go to bed comfortable rather than stuffed- also a nice change of pace.3 -
Keeping on track. Had lunch with a friend today so I could only get 60 minutes in on my Elliptical before. But came back and did another 60 minutes. More than my usual 99 minutes straight. Its still coming off,
193.6 lbs today!4 -
HbA1c (mmol/mol): Highest 111 (2017) 118 (2019) Lowest 45 (2017) CURRENT: 48 (2020)
Carb Goals <100g 🟢 <125g 🟠 >150g 🔴
Water Goals: MIN: 30oz 💧 MAX: 90oz 💧💧💧
Tue 21/9
1) Libre Sensor - Break
2) Carb Goal <125g 🟠 (118g)
3) Calories Goal < 🟢
4) Exercise: Rehab & Treadmill
5) Water - 86oz 💧💧💦
Wed 22/9
1) Libre Sensor - Break
2) Carb Goal <125g 🟠 (114g)
3) Calories Goal < 🟢
4) Exercise: GP appointment for arthritis
5) Water - 60oz 💧💧
Thu 23/9
1) Libre Sensor - Break
2) Carb Goal <100g 🟢 (88g)
3) Calories Goal < 🟢
4) Exercise: Rehab and Spinbike
5) Water - 76oz 💧💧💦
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Rough week mentally (work). Did my 30 min strength session Monday but nothing else since then. Hubby already planned for us to hit the gym this afternoon. Weather should be good for a long bike ride tomorrow. Just booked a spin class at the gym for Sunday.
Now I need to add work calendar reminders to not work through lunch and do an activity instead.1 -
9/23-9/24
Still having good calorie deficit days and making good choices. I had a couple of white claws last night but balanced it with grilled chicken and a big salad. I was having some cravings for sweets but I’ve been able to distract myself and do other things. Fingers crossed this continues as habit!1 -
9/25-9/26
Two more good days in the books. Still focused on finishing the month strong.1 -
Week 4-263 min. Got in elliptical Friday, bike ride Sat, spin class and bowling yesterday. Today I have strength training then meeting up with some friends to volunteer at the local food bank after dinner. Tomorrow will definitely be a rest day.
I will weigh in and take measurements Wed to decide October goals.1
