2 week challenge
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1. the 2-week-challenge we are working on.
2. how progress is going relative to that 2-week-challenge; and
3. how progress is going overall (towards whatever OVERALL goal you have).
My two week challenge has been to complete my 3 days of running and 3 days of strength. I have gotten in all the workouts that needed to be done. Chest/Back is tonight and 2 runs this weekend. Hopefully with a longer run Saturday and Track work (fingers crossed no rain) Sunday. I'll start a new 2 week challenge this coming Monday. This weeks was focused on setting up my training plan for the 5k.
The progress is going fine. I'm disappointed that I can't just pick up and run. But that comes with being a novice at steady state cardio. Intervals, circuits, speedwork- I'm there. Steady state and I have never been friends. :laugh:
My overall goal has been to decrease BF% and drop some weight. However, part of my initial challenge earlier on was to avoid constant scale check ins. So I've been off the scale for weeks. Monday is my weigh in day and will hopefully keep me inspired to avoid weekend derailing.
In thinking of the 2 week challenge, I think I'll set up a mini weekend goal for myself to not only net my 1500 calories. But two get both my 2 runs in and 1 other workout (be that just active play with the family- tennis or walks or an actual workout DVD)0 -
1. 2 week challenge: eating healthy, daily exercise & logging eveything
2. progress - doing well with one exception - I have recently discovered the deliciousness of Nutella, I fear it may be my downfall
3. over all progress: 3.5 lbs to lose to get back to where I was pre-holidays and then setting new goal (not sure yet)0 -
I love how very *compliant* this group is!! Ask and ye shall receive....
Amy - what method are you using to measure 'body fat %"?? I'm always interested in this topic!
mama - sounds like you are right-on-track if you ask me. So, good for you!!
Abigail - nutella is like liquid gold for my tummy, too. I simply have to say, "no" (and my son has it on a bagel every single morning for breakfast....so, I actualy say "no" every single day!).
I'm thinking I am over-complicating my goals, again....trying to do too much, too fast. Next week would be a good time for me to focus on diminishing late-night snacking. Period. Once I get that down, everything else tends to flow better....0 -
mmm, nutella. I keep talking myself out of buying it;) I do find I need a little something sweet. My cube neighbor keeps chocolate and this week I didn't want any til Thursday so that is something.
Beeps, I am going to have someone at the gym use the calipers on me. I haven't done that for about a year-it was 24%. I did the handheld device though, at a health fair and said 19% but she admitted it could be inaccurate by 5% in either direction.0 -
Hi all, I've been off the boards - stressing out over an insanely insecure and crazy neighbor who (albeit indirectly) threatened me last weekend... I'm trying to take it as a compliment that she thinks I'm SOOOOO attractive that no man can resist me...hahaha. Ha. (It's just not funny to be threatened.) It sure motivates me to get stronger and be religious about working out, but I've been really stressed all week about it and so tempted to chow down on CF ice cream!
From last week:
Jen - I'm sorry you lost a student and and had a rough evening on top of that. It does remind us to keep things in perspective.
Amy, I am soooo sorry.
Thanks for the link to the protein muffins. Cool website - those pictures motivate!
1. the 2-week-challenge I'm working on: Staying under my calories and eating at least 2 cups veggies daily
2. how progress is going relative to that 2-week-challenge: Not bad, but could certainly be better in both areas
3. how progress is going overall (towards whatever OVERALL goal you have): I FINALLY lost some weight! I effortlessly gain 5 lbs every T.o.M. then lose it afterwards. My weight varies from AM to PM by 3 pounds every day. This time, though, I can see a difference in my abs so I went to the mall and bought a bikini last night - my 3rd one ever!!!
If I'm feeling brave later this weekend I'll take some pics and post them...0 -
I gave homemade Nutella to a vegan friend for Christmas: cocoa powder, agave syrup, raw honey and superfinely ground (pulsed in my coffee/spice grinder) hazelnuts - all mixed together. *Slightly* healthier than the original though it became a bit...thick b/c I didn't add any oil.0
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1. the 2-week-challenge I'm working on: logging everything especially on weekends (thats where i need the most improvement), not cocktails monday-thursday, workout 6 days a week- 3 days of p90x strength training and 3 days of running, sticking with my clean eating plan of 6 small meals a day and protein with every meal
2. how progress is going relative to that 2-week-challenge: well since i just got back from vacation i am just working on getting back into full gear which has been easier than in the past and weight is dropping right back off and i have been sticking with it pretty well so far
3. how progress is going overall (towards whatever OVERALL goal you have): my big goal right now is working on clean eating and i have been pretty proud of myself and also working on my running which is going pretty well also
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This board moves so fast. I'd really like each of us to post an "update" on:
1. the 2-week-challenge we are working on
2. how progress is going relative to that 2-week-challenge; and
3. how progress is going overall (towards whatever OVERALL goal you have).
Hi ladies! I promise after March I will be posting waay more - I have been working insane hours (yes even working this weekend) so have had no time to keep up! One more week though then back to normal!
1. So I realized I haven't set a two week challenge since work madness - so tomorrow I am starting a new 2 week challenge and that is go get 100% of my workouts in these next two weeks. Because I have been so busy at work I missed a couple sessions this week... I have now had to split my cardio into 2 session because I am doing 80 minutes a day. So I do 40 in the morning, and then another 40 + weights at nights. So my goal is to get 100% in.
2. Tomorrow I am going to do a stairs workout which will allow me to cross my cardio and leg workout off the list so that will be a good start!
3. So in terms of overall progress. I am halfway into training! 8 weeks in, 8 weeks left! Its pretty exciting!! I know I promised pictures, and I wil be having my fiance take them Thursday when he is home so I can post them.
In terms of measurements - I always like to post my progress from January 1st because that is when I set my "overall" goal for the year... But my actually competition regime started on January 28.
Jan 1 - 144.6 lbs, 229.5 inches
Jan 28 - 140.8 lbs, 225.5 inches
March 24 - 133.0 lbs, 219 inches
So I am super ecstatic! 11.6 lbs and 10.5 inches in 3 months! I honestly cannot remember the last time I weighed under 145 pounds let alone the 130s! This journey has definitely been a struggle at time but so amazing also! I am learning so much about myself, my strength, and my body. I get excited to see the changes every week, and knowing I still have 8 weeks is awesome! I am getting more and more nervous though however for the competition and getting up on stage - that is a huge fear of mine and I know I am going to have to face it soon - I waiver back and forth on whether or not I want to/can get up there....but I know I HAVE to.. I know I will regret it if I don't....mind over matter!
Anywyas back to the grind....Have a great weekend friends!0 -
1. the 2-week-challenge we are working on. - Log everything, stay under cals, good nutrition
2. how progress is going relative to that 2-week-challenge - excellent!! I haven't finished logging last nights stuff, but I will right after I post this. Been under cals all week (quite significantly on 2 days, so if I go a little over on Fridays, overall it balances out). And my food has been much cleaner this past week and I feel such a difference!
3. how progress is going overall (towards whatever OVERALL goal you have). To get to 17-18% bodyfat and around 107-108 lbs. I get measured and bodyfat this Thurs, so I won't know where I am til then. 2 weeks ago it was 21.8% Since I had been taking weekends off, I haven't been at 110 since Mexico and I am now at 110.4, so ALMOST there!!!
Ladies, you are all doing amazing and keep me motivated!!! I know I've said it before, but I am so happy to have this group
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Everyone is doing just GREAT!! So nice to read!!
My 2-week-challenge is going to be eliminating late-night-snacking....yep, I started tracking, again, after I got back from Hawaii and, since that time, I've LNS 6 times!! This is inappropriate. I was down to 4 times A MONTH (mostly around TOM) when I left for Hawaii. So, LNS 6 times in 2 weeks is simply WRONG. I'll work on that in the next 2 weeks.
I don't know how I'm doing with my "overall" goal....because, I haven't had my body fat % measured. And, I've just made the mental decision NOT to measure it for the time-being. I think it would just be counter-productive, to me, to know how far away I (might be) am. So, it rests until, perhaps, June.
I do think I'm doing well in the work-out department. It is the nutrition part that always throws me off - I have good weeks and bad weeks and, maybe to propel myself a little further, I should just try and have MORE good weeks than bad weeks. Even that, as they say, is progress!!
Okay, off to the gym, now....just light cardio and major stretching, today. My shoulder/upper back is still a royal PAIN and my foot hurt like the ****ens, yesterday, after my long-steady-state cardio workout.0 -
Hey Ladies! Hope everyone is having a FABULOUS weekend! Great goals for all...and way to go Ashief! Your hard work is definitely paying off What do you do for cardio? I am thinking about stepping it up in the gym with some more cardio but not sure what/how much to do.
1. the 2-week-challenge we are working on/ 2. how progress is going: Yesterday I finished my 4 weeks 6 days a week compliant challenge. Here is my self-evaluation:
1. I stayed in my limits and managed to create consistent caloric deficits each week. I logged 6-7 days a week each week and went overboard much less. I only drank 1 per weeks, and not at all this week. I *feel* good.
2. I dropped 1.5 lbs (though don't know how much was water) and about 1% according to my omron (none according to calipers...as I explained was disappointing!)
3. I stuck to my workout plan and feel good about my progress in the gym. A guy came up to me Friday to tell me I was ripped (okay, confession, the other ladies in the gym with me were about 70, give or take).
New Goals:
1. Log everyday and EVERYTHING (no snacking!) and hit my macros. I am eating at 1800 cals everyday regardless, but will eat more or less depending on how I feel. I just want to hit my weekly deficit goal.
2. Do all my NROL workouts and 2-3 cardio sessions per week.
3. Drink once per week.
3. how progress is going overall (towards whatever OVERALL goal you have).
I am on the right track but disappointed in my lack of body fat drop according to the calipers (I know it could be water weight). I looking forward to the bod pod testing and that will give me a better feel for it. After Stage 2 ends I will take detailed measurements and pictures again which is wear I think all this hard work will really show But overall, I am most happy with progress towards a new normal...I am eating better than ever. April will be crazy with lots of events that throw me off my calories and health. That's okay! I just want to keep things in a space where I am in control and know how to get back.
I second Jen...you ladies are WONDERFUL! So glad to have you!0 -
Kate- I think your goals and thoughts are awesome. Very non-scale oriented. Just focused on being healthy, getting fitter and listening to your body. Excellent job.
Beeps- I think anything that throws off our schedule can lead us back down goals we've already conquered. I'm sure you'll get it back down to where you have it in no time.
Jen- It's always amazing (and shouldn't be because we know it's true) how quickly we just feel better when we get ourselves back in line! Don't I know it! So close to that 110- it's just around the corner!!
My new 2 week goal is to pre-log my main meals. I had been doing this and then let it go by the way side. I find it helps me make sure I'm prepping and not just winging it. Especially with snacks. My 2nd goal will be to get 4 runs in this week. Which my knees aren't looking forward to but they just need time to recognize a change in routine and I"m sure they'll adapt (fingers crossed!!)0 -
Hey everyone! Happy Monday!
I didn't do so great with my 2 week challenge of doing well on the weekends. I had some drinks I didn't even log. But, its still better than I used to be. I am happy to be full force back to it starting today! Back to strength training and no drinking during the week.
Everyone's challenges sound great and are very inspiring....I do love this thread, definitely feel like it keeps me accountable and I have all of you to thank for that
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Hey Ladies! Hope everyone is having a FABULOUS weekend! Great goals for all...and way to go Ashief! Your hard work is definitely paying off What do you do for cardio? I am thinking about stepping it up in the gym with some more cardio but not sure what/how much to do.
For cardio I try and do lots of intervals.....I usually do intervals all week and then a long run on the weekend. I prefer the treadmills, so I do lots on there, and then some on the elliptical.. A typical workout looks like this.
Warm up - Walk at 3.5 mph for 5 minutes
2 min walk at 4 mph
2 min sprint at 9 mph
2 min walk at 4
2 min sprint at 9
2 min walk at 4
*then jump off the treadmill and do 2 sets of 30 jump lunges*
2 min walk at 4 mph
2 min sprint at 9 mph
2 min walk at 4
2 min sprint at 9
2 min walk at 4
*jump off the treadmill and do 2 sets of 30 jump squats*
I repeat this for as long as you want your cardio session to be - anywhere from 45 minutes to an hour usually.0 -
That's a tough cardio work-out, AScheif....good for you!
Can I ask you something (because I am doing lunge-jumps and squat-jumps in the body matrix part of NROL4W)? How "deep" do you go into your lunges when you are jumping?? (Meaning, is your back knee stil just about touching the ground?) And, how "deep" do you go into your squats when you are jumping?? (Meaning, do you still go below parallel?) When I add the "jump", I end up sacrificing a LOT of depth - and I am wondering if that is a good thing - or if I'm doing something wrong in the movement and there's a way to help me improve??0 -
mama, I think I'm going to try to pre-book my calories for the day, too. I ended up NOT tracking this weekend, because I was too busy beating myself up on the BIG goals. I think it's probably more important (for me, at least) to focus on small goals. Small measurable goals. And let the big stuff take care of itself.
So, for this 2-week-challenge, I will:
1. pre-track my calories (except supper ... I only have half a clue as to what my nanny might show up with - she cooks fish for me, but the sides are a 'surprise'!). But, I think even pre-tracking my snacks will put me in a much better calorie position, long-term.
2. No LNS. Sometimes I do plan for a LNS. But, I think, for awhile, I just have to say "no". Or, if I plan for a LNS, it has to be at the cost of a celebration meal - cannot do both.
3. Drink a protein shake right AFTER my weight-training. This will be a true habit-change....I usually do a protein shake (if I do one, at all....) in the late afternoon. To try and stave off the hunger for my supper. I'm going to try, instead, to give my muscles their protein right after I work-out. And, I'll eliminate it from late-afternoon. Not sure what I'll do if I get super-hungry late-afternoon (which I normally do), but I have plain almonds, sugar snap peas and yogurt in my fridge, so I'll track that.
That's it! 3 things. Narrow my focus and hopefully feel good about myself succeeding at these 3 things.0 -
Wow, it is great to read everyone's challenges and how well everyone is doing!
I have been logging really well except Friday when we went to a nice dinner, it's an asian fusion place and I don't know how to log most of what I ate. I never finish my entries though, because I don't like it when it says I will weigh more in 5 weeks
Also, I haven't weighed myself since upping cals, and I did not make into the gym for the body fat testing.
On Friday when I was working out it got to the point where I was by myself in the weight room. I wanted to see how close I could come to a chin up, so I jumped up and grabbed the handles and I could pull myself about halfway up, so that was exciting-someday...0 -
Beeps, I saw what you said about late night snacks, but I know on the Eason plan she had us eating protein at night. Maybe if you account for it you could have, say, a chocolate protein drink with a little peanut butter mixed in?
Also, my protein drink says to drink before a workout. I get confused! Someone posted this on another thread about what to eat for cardio and strength training and circuit training.
Oh, and Aschief, that is intense intervals if your "recovery" walk is at 4, that would kill me!:noway:0 -
sorry, the thread on workout nutrition:
http://www.greatist.com/health/the-complete-guide-to-workout-nutrition/#0 -
That's a tough cardio work-out, AScheif....good for you!
Can I ask you something (because I am doing lunge-jumps and squat-jumps in the body matrix part of NROL4W)? How "deep" do you go into your lunges when you are jumping?? (Meaning, is your back knee stil just about touching the ground?) And, how "deep" do you go into your squats when you are jumping?? (Meaning, do you still go below parallel?) When I add the "jump", I end up sacrificing a LOT of depth - and I am wondering if that is a good thing - or if I'm doing something wrong in the movement and there's a way to help me improve??
when I do the jump lunges I come down so that my back knee touches the ground before I pop back up, and with the jump squats same thing - I go all the way down to parallel before I pop back up.0 -
Whoa. Well, that answers that, then, AScheif. I'm doing them wrong, for sure.
:sad:
They are hard enough the way I'm doing them....can't imagine doing them your way. But, I'll have to give it the good ol' college try on Wednesday when the body matrix shows up in my regimen, again.0 -
Amy, if I still have calories to eat, in the evening, I won't choose a protein shake. I can't have any liquid after 6:30 pm or I'm up all night pee-ing. I have the WORLD'S smallest bladder.
I get my 13 or 14 glasses of water in before 6:30 pm and then I just shut it down.
And, I really don't count ANYTHING as "LNS", unless it is after 8:00 - 8:30 pm. What I am *really* trying to eliminate is my habit of munching, unnecessarily, between 8:30 - 10:00 pm. I just watched an interesting youtube video from the journalist who is making the latest rounds about "how to break a habit" and it had some pointers in there that I could use.
I probably REALLY want some of my husband's attention, during the 8:00 - 10:00 pm hours, and I'm probably seeking food rather than asking him to just put down his computer and talk to me!! If I can break out of MY routine, for a few nights, I can probably work on having my husband break out of HIS routine.0 -
One more question then, AScheif - are you going very "fast" when you are doing lunge-jumps or squat-jumps?? (i.e. I am trying to speed up this part of the matrix, but maybe if I just go at the same speed as regular lunges and squats, with a jump, it might be do-able, for me.)0
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I'll just keep hogging this board, today....
GOOD NEWS: I just got an e-mail over the lunch-hour that my company is doing a "fitness challenge" for upcoming "corporate challenge". For me, having REAL LIFE people to help me with the "accountability" of all of this will SERIOUSLY improve my chances of success! So, this is VERY exciting, for me. The "meet-and-greet" is tomorrow at lunch. So, I'll sacrifice my cardio work-out to hear what it is all about.
I'm VERY excited, now!!0 -
Morning Ladies! Today I get my body composition tested...woo hooo! I'm a little nervous for what it will say but excited to have an accurate reading.
So far so good this week. I did my NROL workout in the evening yesterday since I am on spring break from my class...I forgot how much I love hitting the gym after work! I had so much more energy than at 6 am so I did my intervals on the track rather on the elliptical and can feel it today!
Beeps - that great about the fitness challenge! My company is in the middle of one right now. I find they don't help me hugely (the incentive are losing the most weight/body fat/inches as a percentage of your current stats, a competition which I have no hope in given I'm already relatively lean and most people here aren't) but I like the extra support and incentive! Its cool you do corporate challenge, I would love it if we got involved in something like that!
Amy - that's awesome about the chin up! You'll be there in no time!!
Shannon - how was the wedding and everything??0 -
Holy moly this board moves like crazy!! Everyone seems to be doing awesome though! Ok, so to answer Beeps earlier
1. the 2-week-challenge we are working on. - I'm going to TRY not to drink Monday-Thursday at least (convincing my mom this is ok will be the bigger challenge!) and to eat a mid morning and mid afternoon snack to up my cals (I've been very bad with this)
2. how progress is going relative to that 2-week-challenge; - Just started yesterday and so far so good
3. how progress is going overall (towards whatever OVERALL goal you have). - Not good! I'm extremely nervous to weigh in on Thursday... I don't think I'm going to like what I see at all!!!
My friend's wedding is over and it went very well! (thanks for asking Kate!) The bride looked stunning and everything went without problems! It even landed during that mini heat wave we had and was a gorgeous 70 degree day in March, perfect!! I'm definitely trying to recover from last week though, pasta and french fries for dinner at the rehearsal, Ruby Tuesdays the day after (had some spinach and artichoke dip with chips, but had the spaghetti squash which is healthy) and then wedding day was a wash... bagels and muffins split by the bridesmaids for breakfast.. pizza for lunch... fried ravioli(heavenly!) during the cocktail hour, and then butternut squash ravioli in a sage butter sauce for dinner.... I don't even want to know how much I consumed!!! I'm totally still feeling the bloated grossness today though, plus with TOM visiting next week I'm EXTRA bloated... bah humbug!! I really need to get back on track though, and lessen my drinking on weekends... I should pick just one day to drink, and I know I should, but in the moment I always just go for it anyways. I need to work on my will power for sure!!
Kate - I can't wait to hear about your bod pod experience!! I wish I could find the paper from when I did it in college (soph year) and I want to find out if I can pay to do it there still! Let us know how it works out
Beeps - awesome about the fitness challenge!! I wish we had something like that here! We have ShapeUpRI, but you need a team and no one would do it with me! You'll rock them all!! I get you with the LNS too... I gave those up for lent, so I've been pretty good, only a few slip ups (only times I have forgotten is when too much alcohol was consumed.. and that is only 2-3 times I think... gosh I'm bad) but you're so good with your goals that you can kick the habit! and if your cals allow it, then why not! What youtube video did you watch for breaking habits? I'd be interested to watch it as well!
That's all I can see for now, but keep it up ladies!! I will hopefully be checking in here more now that wedding madness is over!!0 -
One more question then, AScheif - are you going very "fast" when you are doing lunge-jumps or squat-jumps?? (i.e. I am trying to speed up this part of the matrix, but maybe if I just go at the same speed as regular lunges and squats, with a jump, it might be do-able, for me.)
Beeps - You definitely want to do it with some speed, but not compromise form...the "jump" part of the movement should be explosive, and when you land it should be soft and controlled, bringing you all the way down to where your knee is touching, or you are paralle, and then explosive jump back up. It's better to do less with more form, then to do lots that are crappy.0 -
Thanks, AScheif! I hear you loud and clear....I think my "jumps" the last time I tried body matrix were more like scissor-kicks and 2-legged jumps than TRUE lunge-jumps and squat-jumps. My form is very limiting...and needs consistent effort and work. It's a lie to say I could do 24-lunge-jumps and 24-squat-jumps with perfect form at the end of the body-matrix. Maybe I'll aim for 4 of each, for now.
Shannon: This is the link for the journalist that wrote about changing habits.
http://youtu.be/4H0fTwtPLfo
chui - I'm VERY excited to read about your body composition test!! Can't wait!! Yay!!
I think it is true that this corporate challenge will be more about lost weight than lost body fat %. But, it's okay that I can't "win" this sort of competition - I think it's just better if I have people around me who are asking me if I'm "on track", etc., etc. That helps when the afternoon munchies strike. That helps when I'm thinking of skipping a work-out. So, for THAT reason, I think this will be a good month.
I wrote off March. Fine. But, I cannot take that same approach to April or May or June....not if I'm serious about what I'm supposedly saying is my "goal".0 -
I am on my second week of my challenge which got a little de-railed over the weekend between a trip to the movies Saturday night, rain keeping me away from my Sunday morning run and a pot-luck birthday party for my nephew Sunday night. I am working to get back on track this week, but I am definitely staying off the scale for a little while to avoid discouragement. I am planning a new challenge for the next two weeks.0
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asjerven - My trainer said a protein shake either right before or right after the workout - either way is fine.0
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