6-week challenge: Spring into Fitness

chickadee2010 checking in for today
Staying under fat recommendation: 1/7
Weights: 1/7

I'm starting out good this week. I think I had seven fats left and I did some dumbbell presses earlier today.

Hi everybody
Today was good...nice loss, under on the 'bad' nutrients (sodium & cholesterol) met/exceeded good nutrients (Vitamins & Iron).
This is really helping me to remember to take my vitamins!! It's been MONTHS, and I know I need to get back into the habit.

AND, even though I got distracted by the hockey game on tv, and skipped the 'workout', I did work my arms out while watching!! So...yay for strength work two days in a row!! :bigsmile:

Have a great Tuesday!!

Hi all,

Here are the Spring into Fitness challenges for the week of Mar 28 - Apr 3.

Fitness goal: Add some strength-training/weight-lifting exercises to your workouts 3 times this week. If you are already doing so, try a different exercise or increase reps or weights.

Food goal: Choose one or two of the nutrient goals in your food diary to target for attention or improvement this week. (For me, it's keeping carbs <100 grams, sodium <1500, and making sure I'm close to my net calorie goal.)

Just for fun challenge: If you've lost a significant amount of weight, put that weight in a backpack and climb a flight of stairs or go for a short walk to see the change. If you are at the beginning of the weight-loss experience, put some of your desired weight loss in a backpack and see what a difference it will make when you lose that amount.

Have fun!
Rose

LOVE this weeks challenges

Will definitely be doing these

Will put 10lb in a backpack as although it isnt much I can feel the difference when doing certain things like jumping jacks that I havent got that extra weight and although I am far from being one I sometimes feel like a fairy floating without that extra weight lol - does that sound strange?!?!

I will use my resistance bands this week and get in some additional strength training with them - havent used them for about a month now - so thankyou for the motivation to use them

Im not sure what to do for my nutrient goal as I have a hard time 99% of the time reaching my goal anyway apart from protein which I more often than not go over (but Ive heard its a good thing) so guess I will maybe try and eat more calories (I always have around 400 (mostly more) left over.

Thanks ahain for setting te challenges

I'm thinking that the scale is going to tell me good things in the morning. Thinking positive thoughts. My neighbor that I work out with 4-6 days/week told me tonite that she can see a huge difference. When I told her my total loss, she told me that it looked like way more. That's what I needed to hear.

Olivia, this is really good because it means your loss is probably mostly fat loss...when you lose 10 lbs of fat, it looks like 20 lbs because fat is light but takes up alot of space.

im noton there I lose 1lb now down to 137

Sorry I forgot to post yesterday. CW: 156. No change

I already strength train several times a week, but I'll try to up my reps. And I plan to watch my sugar more closely (the rest is usually pretty good).

5lb chestflys 2/3
mins 5lb BC 2/3
20mins walking with 19lb 1/1

thats my totals for the week i only have todo one more lot of chestfly and bc and ive done my extra ST. although i did kinda like the walking with weight and will for sure do it again even if its once every other week.

Yeah, cottage cheese really high in sodium. I was thinking it would be a good high protein food to use often, but then I looked carefully at the nutrition stats--440 mg of sodium for 1/2 cup! Greek yogurt is much better for a dairy protein source, especially if you eat the unsweetened kind.

To keep sodium <1500 mg, I eat a LOT of plain raw veggies (though they could be cooked, as well), either in salad or as finger foods. Small servings of fruit for desserts. I've been eating relatively plain beef, chicken, shrimp, and fish and using just tiny amounts of condiments like tartar sauce, cocktail sauce, and A-1. I don't salt eggs and egg dishes like quiche anymore, and don't really notice the difference. I haven't been eating bread lately, and that's a way to cut salt quite a bit. Almost anything that comes in a box is going to be high in sodium.

Cutting down on salt works just like cutting down on sugar. It just takes a little while to get used to the way things taste, and then you wonder how you added so much to foods in "the before".

Worked out with the ankle weights during 30DS & cycling. I can feel it in my calf muscles.

I hit 2,000 on sodium today; here I think I'm eating healthy with plain yogurt, cottage cheese, etc...but there's so much sodium in everything. ARRRGH!!! :mad: I'm impressed with those of you that can keep your sodium so low! Are you eating primarily veggies & salad????

I haven't carried around my lost weight yet...I''m hoping if we get nice weather later this week I'll go for a walk.

im still not 100% sure im logging it all but like singer im not eat hardly any bread now i also eat lots of veg /fruit (mainly veg) and lean meats chicken pork venision, i not longer add salt to anything. also when possible i make my own soups as i was eating alot of bought ones, i cant believe how much salts in them. i also eat alot of fish and shellfish now (with side salad) and a little sauce

when im eating somthing, i think, i probs shouldnt. i tend to always have a smaller portion. i a great believer of you can have what ever you want as long as its in the right quantity. a little of everything does you good.

i still have along way to go but im getting much better at quanititys and how often now

im still not 100% sure im logging it all but like singer im not eat hardly any bread now i also eat lots of veg /fruit (mainly veg) and lean meats chicken pork venision, i not longer add salt to anything. also when possible i make my own soups as i was eating alot of bought ones, i cant believe how much salts in them. i also eat alot of fish and shellfish now (with side salad) and a little sauce

when im eating somthing, i think, i probs shouldnt. i tend to always have a smaller portion. i a great believer of you can have what ever you want as long as its in the right quantity. a little of everything does you good.

i still have along way to go but im getting much better at quanititys and how often now

Quantity and portions are everything! It's important to indulge a tad every now and then to not feel deprived. I find that just a couple bites of something not so good for me really satisfies me now.
I was also shocked at how much sodium canned soup has...and lunch meat! Now I just cook my own chicken and meats at home, saves a TON on sodium. Also making your own soup is great too, I haven't really done that yet since eating right but I see so many recipes I want to try.

So far this week I've added 3 lb. dumbbells to my walks and incorporated the stretch band too. I really want to buy some ankle weights, what a great idea to wear those while doing housework! Been watching sodium, I did pretty good with it yesterday...I'd love to lower it to 1500 a day, I really need to. You all are right when you say it's hard to lower sodium, it's very hard. And like you said, if it comes from a box or a can, it's probably going to be sky high.

Good morning to all:)
On Monday's weigh in, I was disappointed with just -.8 weight loss but weighed myself again yesterday morning and I was down another pound!! Woohoo:) I'm not even going to update that yet, hoping I'll have more loss to go along with that come Monday. I'm loving the extra strength training this week. I bought some ankle/wrist weights and using those along with my walks and exercises. I'm tracking my sodium like crazy and pretty much know what to avoid now. I don't salt anything anymore either. It's funny because my husband says he feels like he is eating in a nursing home these days lol. Oh well, he can add salt if he likes....I don't even miss the salt so much now:) Happy Hump day!