Step Into September 2022
HoneyBadger302
Posts: 2,069 Member
Kicking off a September accountability thread for us!
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Woo-hoo, let's do this!1
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Hey guys, I haven't posted here for a while, but I do read your posts! I gained about 10 pounds (between last July to April '22) and it is slowly coming off. (I've lost about 5 pounds since April)
As I see people my age and younger getting sicker, heavier, and less mobile, it was the wake up call I needed to get back to eating better, and continue working out to get stronger so I can keep doing the fun activities I enjoy.
I also need to make better food choices for my daughter's sake. I have a 13 year old at home and I need to instill those good eating habits while I have time!
55 years, 5'5"
CW: 135
Goal weight for Sep: 133
9/1: 135
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I'm adding macro tracking/focus back into my eating plan - I've had the most success in the past tracking macros over strict calorie counting, and looking at my data, I've been too heavy in the carbs and sometimes fats and way to low in the protein more often than not. Protein is satiating for me which is part of why it makes adherence so much easier. Especially in a recomp/low weight loss/build strength situation, getting enough of that is pretty huge, and I've been a bit lacking.3
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I am within my "range" but feel awful. I need an accountability group. so woo! I need to stop the stress eating at night and increase the veggies! I know i feel better with proper exercise and attention to diet but I fell into the dark hole of bad work stress habits. I was at my ideal wt 10 months ago and shot up. so glad you are here!
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49yo 5'3
GW 125 and strong!
Sept 3 - 131lbs
Ok let's go September! New beginnings with the new school year. I'm feeling generally soft and out of shape. I missed most of my soccer season and havent been running much due to mostly resolved injuries and wonderful vacations.
I've been reading about "re-comp" and how to shift your body from a cardio-based definition of fit to a strength type of "fit". That's what I want to do and I know my body will be fairly good for recomp as I've always gained muscle fairly easily. But can I do it without belonging to a gym? On my own without a trainer? Can I take my strength further than I have previously all on my own?
We are away for the long weekend at the cottage. I will go for an awesome trail run, do some stretching, measure myself and then hit a strength program on Tuesday. That's the plan!
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@tracimckinney it's good to see you back! If you want a challenge, let's talk!
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Thanks @HoneyBadger302 good luck with the tracking!
@tracimckinney welcome. I regret not modelling better eating with my daughters. Good for you!
@girlcycles welcome. I have been in a black hole all week with a bad cold. Started today right with a walk, 1.3 miles in an hour.
What works for you with stress eating?
I can't have tempting stuff in the house.
I do find chamomile tea soothing.
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@k8richer I workout at home - after the pandemic hit (and gyms weren't reopening or with strange restrictions) I found a little home-gym set up on fb marketplace that gets the job done. It has an adjustable "rack" and a high or low cable, add in resistance bands, a bosu ball, some dumbells and I can get a full "gym" workout in. I love lifting, and was really missing it - bodyweight stuff just isn't the same!
@girlcycles stress has so many impacts on our bodies - unbeknownst to me, about a year ago it was causing my blood pressure to skyrocket - when I couldn't donate plasma one day because it was too high, I found out just how bad it had gotten, and it was a bit terrifying!
I started reducing my stress, and one of the biggest things that has had MASSIVE impacts on my life since I started it in late December was a "Win the Day" critical task list.
I choose 3-5 tasks each day (they can be very small!) that will move me towards my bigger goals. "Touches" I call them. Not tackling the whole issue, just a 'touch.'
Since then, my BP has stabilized (per "current" stages) in the Elevated-Stage 1 categories (from 'Hypertensive crisis' late last year) and is continuing to slowly drop even further, seeing more days at the low end of "elevated" which would be normal for me throughout my life. All with NO meds. Mostly focused on stress reduction, getting more workouts in, lost a few pounds (but still far more fluffy than I should be), eating better....just lifestyle changes.
But that list - completely transformative and took these huge issues that were completely overwhelming to me and squashed them. By this point I've realized that small touches add up very quickly and something that seemed overwhelming can practically disappear in very short order as long as I just "touch" it every day.
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@HoneyBadger302. Thanks for starting the new thread. Scary about the blood pressure - and kudos for you for getting it in check before having to go on meds!
@k8richer - you can definitely do it without belonging to gym. Once I knew I was going to be with my parents and couldn’t go home once Covid hit, I purchased a bunch of equipment cheaply off of marketplace. Adjustable dumbbells, trx, rower, heavy bag, step platform, treadmill, kettlebells, hula hoop - things i knew I liked doing. Got to my lightest and strongest since middle school.
@zenobia9777 Hope you’re feeling better. Like you I can’t have anything tempting in the house. I also have a playlist so when stress hits, in go my headphones and a half hour of humiliating dancing begins!
@girlcycles @tracimckinney Welcome! Great group here, you’ll find your way.
I think - hope - I’ve hit a reset. I got tired of “hearing” myself write the same post everyday - so as of Sep 1 - no cookies, chips, ice cream, carbage. Focus on protein intake. Gallon of water daily. Measuring everything. So far so good. I was mindlessly snacking, not measuring things I took for granted (coffee creamer, a tsp (or 2 of 10 of cake batter, one cookie) and then be “surprised” why I’m not losing.
131.8 today. Hope to be no more than 127 by end of September!! 🙏🏽🙏🏽🙏🏽
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@HoneyBadger302 I love that whole strategy with the touches. It is so true that you just have to make the small steps. I agree that the weights make a big difference. I was surprised how easily I could integrate them.
Even if we had the room, which we don't, I don't think I would be a candidate for having a home gym. I like having the coach to guide me and I like the energy of the other people who are also trying to get there. Does sound like extrovert traits, although I'm really not an extrovert.
@CeeBeeSlim I too have been eating carbage. You will turn the corner on it
Yesterday was not so bad. In the middle of the week everything just fell apart because I was feeling so terrible
I'm still somewhat congested. I need to hit the neti pot again. I have body aches. Maybe I need to test for covid again. Last night I got in about 7 hours and I was able to sleep, but it wasn't great sleep.
I should have kept taking my vitamins all week.
Whine, whine. I'm trying to do something today that makes me smile. The dogs do make me laugh at their antics
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Anybody recommend something on Netflix or Britbox to pass the time?0
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@HoneyBadger302 your 'touch' idea is so great. I try and congratulate myself at the end of the day about little things that I DID get done (or if I took time for myself too) and not focus on my huge long never-ending To Do list that is panic-inducing if I think too hard about everything I haven't done.
I have some components of a home gym - some dumbells, resistance bands, bosu ball, treadmill. But the weights are kind of random and I don't have bigger equipment like a bench or a bar etc.and the set up could be better (need more space). But these are just excuses. I've got what I need. What I'm missing is a lifting plan and the motivation to follow through on my own. I'm impressed with all of you that get going and stick to it like @CeeBeeSlim! I can be consistent with running or a team sport or a HIIT class etc but solo weights / lifting is tough for me. I think it's a mindset thing.
My husband lifts at a local gym - I may explore going together. Our kids are finally old enough to stay home alone so that might work. It would be nice to get back to working out with him like we did pre-kids! Anyone else work out with a significant other or a friend?
And of stop overeating and log truthfully and precisely. I've been kind of sloppy lately...0 -
Thanks for starting the thread @HoneyBadger302 !
My stats:
CW: 78
GW: 70
September GW: 75
About August: I have been okay'ish in my net calories, but I have so much workout cals, that I think I shouldn't consume them all. Also, I've made some very poor food choices withing these calories: bbq ribs, cocktails and beers - and not just once
I also might have 'forgotten' to log here and there. So I need to focus a bit more on what goes in.
My workout strategy this month: getting back to both strength and cardio at the gym; 2 weekly outdoor swims before or after dive, until the watertemp hits 16° cls / 61 fht.
Welcome back @tracimckinney! I'm also just back since a few weeks.
@k8richer: you are going to crush this, I'm sure. I've also been strength training since a few months and it is such a joy to feel your body getting stronger. I've caught myself flexing my biceps while driving and actually see them move, haha.
@zenobia9777: I can't have anything in the house either. The problem sometimes is that hubby does a Friday night shopping trip to get goodies. Because it's Friday night, right? I need a lot of willpower to resist those. And no, nothing worth on NetFlix these days...
@CeeBeeSlim : accountability, accountability, accountability. That and weighing everything! We'll get there
Come on girls, don't indulge the bulge, we can do this.
And don't forget to hydrate!
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@Antiopelle I love "don't indulge the bulge!"
Still congested after a solid week. I believe I am run down from lack of sleep. But it is not getting into my chest.
Focusing on food that will help me get well. Last night I did get in over 8 hours. I will just do some easy exercises and stretches.
Happy Labor Day!1 -
I stuck with the logging/healthy food yesterday. I also took a walk for just over a mile and that felt good.
Getting ready to go take the dogs for a walk.
I'm calling this day two of logging since last week was so disrupted.
Hope getting back into your schedule works out for you today!1 -
Looks a little lonely here today. I was good about logging yesterday, but I ate more than I should have. I think I'm going to be able to go exercise tomorrow.
Family drama is hard. I think the most difficult thing is feeling powerless. You can't go back and do things differently, and you don't really know what you can do now to make things better. Regardless, if I try to be healthy it will help me to be at my best and to make better decisions.
I keep plugging along...
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5'7", 44 years old
Starting Weight 1/3/22: 155.8
GW: ~128-132ish
2/23/22: 150; 3/30/22: 147; 4/22: Missed; 5/31/22: 149.4; 6/29/22: 152.4; 7/27/22:150.6; 8/31/22: 151.4
Measurements Start 8/10/22: Waist 31 5/8; BellyButton 36 5/8; Butt 38 3/4; Hips 39
9/7/22: 151.0 lbs; W 30 3/4; BB 36; Bt 38 1/2; H 39 3/8
Went grocery shopping with the bf on Monday and got a bunch of "clean" foods some with the idea of doing a bit more prep now that I have some ideas on good ways to do that without taking an entire day lol, along with some things for lunches and such that will help me hit my macros and eat more clean that I have been most of this year.2 -
I’ve started this post several times since yesterday but eldercare duties!!
Hope you all had a great Labor Day. My efforts to really nail down my nutrition are paying off. Scale finally going down. My next goal - to slightly revamp my lifting schedule. With the eldercare duties, , I constantly get interrupted way too often so hope to shorten my workouts but add in a day.
For those with lifting experience, any advice on the following?
Currently I do a two day a week, 1.5 hr workout of warm up; the main lifts (squats, deadlifts, bench press, overhead press and rows); some accessory work - biceps/triceps/lateral raises, 5 min (if that) of core work, then some stretching.
I hope to end a complete workout in 45 minutes.
Any way to break this up (and add in hip thrusts and lunges)? I could lift 3-4 days a week if I my routine was 45 minutes max.
@zenobia9777 Family drama can be a real stressor. Hope it ends soon.
@HoneyBadger302 I like your prep idea. Will try that to make things easier for me!1 -
@CeeBeeSlim I wish I could advise you but I am not experienced enough
@HoneyBadger302 my new habit for clean eating is to buy an avocado to mix with tuna or salmon for quick lunches. I would love to see what other ideas you have.
Yesterday I did nothing except for the leisurely get together with an old friend. Today I walked the dogs over 2 miles, so that felt good.
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@zenobia9777 I'm trying to use the slow cooker to pre-cook batches of things like chicken breasts and some veggies. Still a learning process though - yesterday I did a couple different chicken flavors, but had added some water since most recipes seemed to say to add some - big NOPE, they did NOT need water added LOL. They'll taste fine, just wasn't the finish I was hoping for. Also did half of a red cabbage head in big shreds, that came out really good and perfect texture (that did need a little water LOL).
I'm also really trying to focus on grabbing whole ingredients, or really reading the labels on anything pre-mixed (like a salad dressing or pesto as examples) to avoid as many chemicals and extra "stuff" as I can.
This week I've been horrible about working out - with the holiday, and then one of my twice-a-month required in-office days on Tuesday, and then my mood taking a complete dump I haven't done my lifting this week. Obviously still have my barn chores, and am making sure I at least keep up with the dog walks I started last week even if I can't seem to make myself lift. Still doing my critical task list, which includes my diet focus, so while it's not an ideal week, I'm at least taking care of the big things.
Mood is just a bit in the dumps due to feeling like I'm not getting ahead in life (but mostly financially). Since starting my task list I've made some great progress in a number of areas, so there are measurable results, BUT, because of things outside my control (skyrocketing costs, extra hot and long summer, emergencies like metal on the road that blew out a perfectly good tire and the dryer taking a dump), at the end of the month, I am no better off than I was before.
I know it's just a pity party, and I'm sure I'll get over it eventually here, and I know there has been good progress - just hard to really "enjoy" that progress when it just disappears before your eyes.
Adding in that most of my "friend" circles don't seem affected (beyond complaining about it) in any way, I'm really questioning wtf is wrong with my life even though I look at my budget and I'm not frivolously blowing money or paying for "expensive" things when cheaper alternatives would work...rent in particular is killing me, but until my lease is up, I have no choice but to stay here...and even then, with the way rents have skyrocketed, the only places I'm finding are in - literally - the middle of no where and hours away from where I'm at right now (think, small po-dunk mountain town).2 -
CeeBeeSlim wrote: »
Any way to break this up (and add in hip thrusts and lunges)? I could lift 3-4 days a week if I my routine was 45 minutes max.
The first thing that comes to mind is an Upper/Lower split, done 2x per week, preferably with a day off between?
Eg:
Mon - Upper
Tues - Lower
Wed - Off
Thurs - Upper
Fri - Lower
Sat/Sun - Off
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For folks who are struggling to stick to a consistent at-home workout plan, I think I've posted in the past how much I like the Jessica Smith You Tube videos. She's my favorite: a variety of home workouts at a variety of levels, nothing crazy. Oh, and she's actually pleasant to listen to, no screaming or screeching. I have a weekly schedule set up with a mix of cardio (walking and rowing machine) and resistance. I don't always adhere to the plan but at least I have it on my bathroom mirror, so it can gently remind me what's on the agenda. If Jessica isn't your choice, there are MANY other workout options on You Tube. Find a set that meets your needs and draw up a realistic schedule. With the emphasis on "realistic." I've come up with ambitious plans that would have required a team of drill sergeants to show up every day.
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@HoneyBadger302: stick with the plan, you'll see that in the end, you'll get where you want to be or at least you've tried your best and that's the only thing you can do in this case.
As for me, this workweek has been good foodwise, I've been sticking to my cals and my workout schedule so far and my weight is finally going down. I've had some mental food struggles though... When at the petrol station, I really wanted to buy a cookie "like any normal person would be able to". And when eating lunch with a friend, I felt so torn to order desert "like any normal person would do". And then just yesterday, hubby asked me to run an errand for cat food, and the m&m's were staring right at me, with their jolly little red and yellow faces: "pick meeeee, pick meeeeee". I often have this feeling that "IT IS SO UNFAIR" popping up, and then very quickly I feel like a little spoiled brat and I tell myself that there are worse things in life than not being able to pick up a baggie of sweets or ordering for ice cream.
And then I move on. So yes, all in all, big little victories here.
You all have a nice weekend ladies, and go for the big little victories. They are worth it 1 -
@HoneyBadger302 you have a lot of challenges. I know what it's like to feel really powerless in that kind of situation.
I think sometimes we don't see that there are alternatives available that would work. Or the trade-offs seem too difficult to absorb. Can you get a roommate temporarily, for example? Might help you to get better set up with the next situation. I feel like there should be a professional that could help you. We saw a free credit counselor once and she helped us look at our budget and see where changes might be possible that we did not think of.
Good luck with the analysis of your budget and moving forward with your goals. You've got the analytical ability to solve this problem!!!
Thank you for the information about the chicken and vegetables!!! This is what I need to be doing
I'm also suffering from the mood problems. The doctor gave me an antibiotic although I don't remember a diagnosis. I think we are trying to ward off possible pneumonia. So I haven't been able to go work out in almost 2 weeks.
Trying to work on positive thoughts and sending positive energy out into the world!!!
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The mood will pass - but yes, I've looked into a number of options such as a roommate, but just not in a great area to find a good roommate (had one for a few months until she moved in with her aging father - rent free, so can't blame her). Few other things I've explored, it's just a recovery process after getting laid off that I'll have to work through. I let myself fall for the comfort trap at that job, and am paying dearly for that oversight. Is what it is, moaning about it won't change things, just learn the lessons and move forward with a better vision.
Very glad it's Friday though - work has been pretty slow this week, but I still have to be "available" which has not helped with my ambition levels - but still getting my task list done every day, so I know I'm doing the most important things!3 -
Just keep swimming....
I am going to vealk the dogs early. Going to the farmer's market. A good diversion!0 -
Happy Saturday. @zenobia9777 Miss my old farmers market! How early do you rise? Im thinking I just need to get up much earlier to fit in my workouts uninterrupted.
@HoneyBadger302 Hope you are in a better mood today!3 -
I try to remember that doing things "Like a normal person would do" these days is downright crazy. In the U.S. (and increasingly in Europe, from what I've read) normal people are either overweight or morbidly obese, are inactive and are in the habit of eating processed foods that a fastidious wharf rat would shy away from. "Normal" has turned into a synonym for "self destructive."
Let's stand tall and be proudly abnormal.
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49yo 5'3
GW 125 and strong!
Sept 3 - 131lbs
Sept 11 - 132lbs
So much to love on this thread! Everyones spport and wisdom is so great. I've had an ok week but I'm not getting ahead on the scale or NSVs. I've done some lifting sessions but get bad doms or I irritate old injuries, plus I have been sloppy in my logging and eating. Need to reevaluate my plan and reset, darn it. Again. Did have a great run with the dog yesterday. Running is always my default exercise and makes me feel good even when ive set other fitness goals for myself.
But it's been busy with back to school (3 kids in 3 different schols OMG), start of kids hockey etc so we haven't got the family routine down yet. I foresee great things once the dust settles!
My 14yr old daughter plays competitive hockey and I plan to be the team conditioning coach again, running their off-ice workout programs (warmups, strength, flexibility etc). I do it for the kids but it is also selfish - it is VERY motivating to lead young elite athletes through workouts! Teenage girls can be very judgy 😁 LOL, so I have to be in shape too!0 -
@CeeBeeSlim I seem to be doing something like 9:00 to 4:45. But I really need 8 hours and the napping isn't working. I keep finding things to do instead. I was going to stop getting up early and going to the 5:30, but now I'm trained to get up early!!! I think the 7:30 class might be more reasonable.
I haven't been to the gym in 2 weeks because I've been fighting off this cold, but I hope to go Monday.
The doctor gave me 5 days of antibiotics because he didn't know what to do with me. It seems to be working because the congestion is almost gone. I've never had a cold that lasted so long. I've been taking allergy tablets.
@mandycat_florida thanks for the good laugh. I'm proud to be abnormal.
Yesterday's big win was that I did not buy any wine. But I did eat some chocolate. Just enough to not feel like a wharf rat!
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