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november goals
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Indeed, time for mid-month update. I'm probably behind what with taking 8 days off and all for vacation but we'll see how it's going.
Fitness
1. Success. 2 sessions done so far and going to do lower power tonight.
2. Done. Going to lift on Saturday, Sunday, Tuesday and Wednesday with runs on upper body day with the occasion long run on Fridays, but not every week.
3. Still dunno about the other gyms, so still with the same one and just driving out there.
4. Working the calorie deficit, though last night had a little too much candy. Haven't changed my settings yet but think soon I'm going to put it at .5 a week and put the lifting in manually as just 1 calorie burned or 5, something. Think I'll try out eating around the same calories all week instead of less on rest days and more on cardio days.
Writing
1. I have just over 8,000 so just under umm 42,000 words to go. Will try to get 15-20,000 done on my two days off since I finally get days off from work.
2. Have two due tomorrow and haven't started them. This challenge is a struggle but one should be easy as it can be anything, even a poem. The other I have to do cause I skipped 2 weeks already and that is the max allowed in the challenge. Better write that tonight after lifting.
3. Still way behind and didn't have as much internet access on vacation as I had expected so this will be an end of the year challenge.
Not bad, though two were super easy. Really need to get writing and do laundry. Looking forward to my days off as I have tonight's shift, then get a break.
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bluefish86 wrote: »Fitness Goals
- To be able to squat my bodyweight and deadlift 1.5X my bodyweight
- Incorporate at least 1 ab workout per week
- Run 5km per week
Diet Goals- Pack my lunch daily
- Stay within 50 calories of my daily goal
- Stay within 5% of my macro goals
Checking in... week 2!
Fitness Goals- Nope.
- Yes, x2.
- Yes, x3.
Diet Goals- 4/4 - 100%
- 2/7 - 29%
- 3/7 - 43%
Admittedly, my diet was terrible this week. Tried to do a bit of extra cardio to make up for it, but I know it's something I have to work on.
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1) Keep lifting three times a week
2) Get out on my bike three times - I've been getting lazy as it's got colder
3) Stretch more. Yoga?
4) Lose two pounds
4) Do my Chinese study every week, no more turning up at class without having looked at my books all week
5) Finish Ulysses before I go to Dublin at the end of the month!
Oh dear.
1) Yes!
2) No bikes rides at all
3) No - keep forgetting
4) Not looking likely!
5) Not so far
6) I suppose it's still possible!0 -
StephieWillcox wrote: »
1) Lift 3 times a week
2) Start tracking food again, I've literally not tracked since getting pregnant 17 months ago... so yeah... need to sort that out
3) Take Katy out in her carrier as the weather gets colder (it's so much easier than the pram and we can go on walks across countryside)
4) Hit my 12500 steps goal each day (some days I obliterate it at like 20000 and others I barely get to 8000, so I'd like a bit more consistency)
1) Think I might have missed one due to a cold? But that's ok with me, no need to do myself harm!
2) Erm.. yeah... well that hasn't happened and I ate pizza and ice cream last night, so probably going backwards if anything here
3) It's been raining
4) Missed each Sunday, but met all the other days (Sunday is family day at home!)0 -
kimiuzzell wrote: »Another one here who, being new to the whole lifting thing, doesn't have any real idea of workable yet challenging goals, but here goes!
1) Lift 3 times a week
2) Improve form for OHP in order to lift more than the measly 22.5kg I have managed so far. (currently struggling with old Rotator cuff injuries)
3) Squat 50kg (???reasonable goal, currently 35kg)
4) Deadlift 65kg (???reasonable goal, currently 45kg)
5) Do at least one session of cardio (spinning, bodycombat) a week because I enjoy it.
6) Don't weigh myself more than once a week. And don't get hung up on what the scales say when I do get on them.
7) Continue eating mostly healthy, most of the time. (November is my birthday month and the start of festive functions, so there's going to be some give and take here!)
8) Continue tracking and working to TDEE or -15% (still getting used to the fact I need to eat more than the 1200 calories I have been kidding myself is right for the last umpteen years!)
9) Drink more water - I have installed an app on my phone which reminds me!
10) Smile - enjoy the progress, and be proud!
edited - remembered I wanted to add the following:
11) Do as many press ups (full, on toes) as possible after (or as part of) each workout day. Currently able to do 12 in one set, followed by 8.
12) Don't skimp on the abs work.
13) Don't make excuses!
I'll check in here every few days to keep myself accountable. Good luck with your own goals, ladies!
Mid way through the month...
1) so far, so good consistently lifting 3 times a week.
2) still struggling. Failed with 27.5 and struggling with 25kg but persevering
3) got this one....now to improve form before going heavier.
4) currently at 57.5KG so going ok. Need to work on grip
5) nope, not really. Prefer to lift now!
6) check. Going by my clothes instead.
7) doing OK. Room for improvement though.
8) getting used to this.
9) definitely drinking more water. Still could try harder.
10) check check check!
11) still doing these... Not yet able to increase reps though as I do them at the end of my sessions when I am beat!
12) see above....running out of time due to extra lifting.
13) generally ok, but 11 &12 above might be falling into this category!!
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Mid month checkin:
1) getting better. I'm still not one of those moms at the playground 9 am on a Saturday with makeup and an outfit and perfect blow out (how do they do that? Please send me tips)...but I am taking more time for myself
2) yeah I've reduced myself to two caffeinated beverages a day. After that decaf everything and it's helping. Gone back to good old fashioned reading on paper rather than phone and that helps me fall asleep too.
3) still working on this. But at least there is a plan and I feel something other than despair
4) nope
5) I have been doing pull ups and chin ups every workout but st the end when I'm fatigued. Can do 5 maybe 6 at that time. Will test rep max at end of month at start not end of workout and see if it's gotten better
6) yes. But should do more
7) yes. But interferes with strength sessions and that makes me sad. It's got to be done tho.Ok please no one laugh...my overall lifestyle/ stress/ self care stuff is interfering with gym effort and recovery
1) I'm going to try to shower more. I'm not dirty or gross or anything, (maybe I lack insight?) but honestly showering is something I usually let slide because I lack time. I just think I would feel better if I did it more, or for longer.
2) still working on sleep. Maybe this is my month. Gonna have to limit screen time tho. That's gonna be the key
3) squat - I am hampered by a weak mid back and a weak core. I can feel myself collapse (and have been told by observers) so I'm de-loading and am going to do a lot of core and back stuff and variations like front squat and goblet squat
4) stretch.
5) right now my rep max for pull ups is 6. I wonder if by the end of the month I could be at 7 or 8?
6) my right leg is weaker than my left so I'm adding in single leg exercises.
7) conditioning. This month I am continuing to build my aerobic base. Lots of long slow distance/ zone 1-2 training.
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My goal is to start lifting in a real gym with racks without
1 making a fool of myself in front of the guys
2 workout out how top use new equipment workout hurting myself or breaking anything
3 increase lifts for bench and oh press
4 start using barbell for bench and oh press which means I might achieve 3
5 gain more muscle
But really if I can do 1 and 2 I'll be a happy girl. Have a session tonight with trainer.
Ok so far this month - 1.only made a small(ish) mistake not having safeties high enough and needed rescuing BUT have learnt how to set them up properly and how to do the roll of shame
2. Have found most things and not broken anything yet
3. Mmmm yeah um this is going to be harder than I thought BUT can bench 32.5kg for 3x3 which is a long way off 3x8 maybe by end of month. OH press still at 10kg on a good night
4. Doing this
5. Muscles look impressive with the water swell
I'm starting to get over being really scared to go into weight area now and have been doing goblet and plie squats in front of mirror regardless of who is there, haven't gained courage to do glute bridge or hip thrusters yet....
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Honestly going from a women's only gym where I knew how to use all the gear and could lift the weights to a big space, lots of machines that I have no idea what you use them for or how, weights and racks, all those guys both young /old and knowing what they're doing, for the first couple of nights I would walk through door and was so nervous I just wanted to throw up. Then after Fri nights effort with the rack and not setting safeties I was about to give notice. But after getting some great advice from some sensible women here, I'm getting over myself. I still get nervous but it's only week two by end of month it'll be fine.
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You're a lot braver than you think! You are a bada$$ and don't forget it!0
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Honestly going from a women's only gym where I knew how to use all the gear and could lift the weights to a big space, lots of machines that I have no idea what you use them for or how, weights and racks, all those guys both young /old and knowing what they're doing, for the first couple of nights I would walk through door and was so nervous I just wanted to throw up. Then after Fri nights effort with the rack and not setting safeties I was about to give notice. But after getting some great advice from some sensible women here, I'm getting over myself. I still get nervous but it's only week two by end of month it'll be fine.
It took me a while to go over to the rack. My only instruction came from books, random posts in "Fitness", and watching videos of Mehdi and huge guys/big, bearded guys on youtube. I felt so self-conscious at first. I got over it. I had a guy tell me I was monopolizing the rack for my squat sets. He wanted to use the safeties for curls. I actually chuckled at him. I chuckled at an older person who's been lifting for decades, so not me. From where did that confidence come? A little while later he came up to apologize, because he "could tell I was serious". We're friendly, now. Some of the guys that work there compliment me on my working weights. I'm no power lifter, yet. But you don't see a lot of heavier lifting at my Y. The people that do work for it recognize progress.
Don't take guff. Do your thing. Get strong. Feel incredible. Maybe channel Wonder Woman. I'm looking at some fun Converse with stars to replace my ragged-y Skeletoes. Mind over matter
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My goals:
Stick with IF (8 hr eating window)
Continue with accessory work (ICF, basically)
Continue practicing power cleans
Add weight to hip thrusters
Lose 2lbs to get to 123 by Thanksgiving
Do KB workout at least once a week
Doing well:
Yes (IF)
Yes (workouts)
Yes (power cleans)
Yes (hip thrusters)
Yes, lost 1.2 lbs (weight loss)
Yes (KB)
!!!
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My goals:
Stick with IF (8 hr eating window)
Continue with accessory work (ICF, basically)
Continue practicing power cleans
Add weight to hip thrusters
Lose 2lbs to get to 123 by Thanksgiving
Do KB workout at least once a week
Doing well:
Yes (IF)
Yes (workouts)
Yes (power cleans)
Yes (hip thrusters)
Yes, lost 1.2 lbs (weight loss)
Yes (KB)
!!!
WTG @Sumiblue! You are killing it!!!!!0 -
fanncy0626 wrote: »You're a lot braver than you think! You are a bada$$ and don't forget it!
This, absolutely this!! I would never have ventured there previously. Now I observe gym etiquette and work as hard as anyone else, so I have as much right as anyone to be there. I know it, and they know it. And now it is the place I look forward to going the most!
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@Bluefish86, thanks! I feel like I'm killing it0
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most of my goals for this month: nah.
well, most of the sl weight goals seem like they may be on track, but
i'll see. feeling cautious about being too aggressive for my back muscles' ability to keep up.
all the ambitious extras that i threw in there on top are more dubious. glute bridges are in the fahgeddabahdit bucket this month; i know that.0 -
bluefish86 wrote: »Fitness Goals
- To be able to squat my bodyweight and deadlift 1.5X my bodyweight
- Incorporate at least 1 ab workout per week
- Run 5km per week
Diet Goals- Pack my lunch daily
- Stay within 50 calories of my daily goal
- Stay within 5% of my macro goals
Week 3
Fitness Goals- Close, but no banana.
- Yes.
- Yes (x3).
Diet Goals- 5/5 - 100%
- 1/7 - 14% (fail)
- 1/7 - 14% (massive fail)
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Okay, almost near the end and some definite fail this month along with the easy success that I managed before now even.
Fitness
Get back to lifting routine after vacation. - success as you know
Figure out jog/lift schedule for winter. - so far success but holiday is a we'll see a little bit, but so far, 2 jogging, 4 lifting
Work on gym decision. - not at all
Weight/Nutrition - back to business indeed. At about 138 now, so almost to the before vacation weight.
Writing
50-75k on novel for NaNoWriMo - hahaha. I have almost 20k now and will work lots of hours. I need to write tonight. I wanted a 10k day but not looking like possible even that. We'll see how much I get done but I'll finish the novel in December instead.
Stories for I Write - yes if I can get them done in the next couple of hours.
Work on the online catch up task - not even close.
Think in December I need to find .5 things to use on the bar for upper body because I'm too close to my 1 max with my working weight. I am looking at shoes tomorrow, so we'll see how that goes as I need new jogging shoes and maybe shoes for lifting. Hope to get body weight to 135 in December but that will be in the next month post. For now it's survive the next work week as it's going to be hectic. Sales, tags, freight, different sales and end of month, all in one week that also involves Thanksgiving and Black Friday. I might hide next monday to sleep. Maybe...
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I told some guy today that i was still using the squat rack so he moved to the smith machine. *snickers*
It rocked.
I failed my upper body lifts. That didn't rock. But after a rocky november i think i am back on track.0 -
Final results for the month. Did okay but didn't reach all of the goals.
Fitness
+ Get back to lifting routine after vacation.
+ Figure out jog/lift schedule for winter. - though I haven't gone on a long outside run cause brrr it's cold out there
/ Work on gym decision. - ish, if i switch, do think I know which one but not sure I want to switch at this point. Distance is a factor but so is cost and contract, though the one open now by work does make it an option. I need to talk to someone again about cost and such, maybe around New Year there will be a deal worth grabbing.
Weight/Nutrition - not so much. I've hovering from 138 to 140 this month. Will need to crack down on tracking for December and try to get closer to 135.
Writing
50-75k on novel for NaNoWriMo - not even close. I will have over 30k but less that 40k by the end of the night..
+ Stories for I Write - yep, made it through even though I was last minute on many of the weeks.
Work on the online catch up task - not even close. Maybe in December.
Well, we are done here and time to think of my December goals.
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My goal is to start lifting in a real gym with racks without
1 making a fool of myself in front of the guys
2 workout out how top use new equipment workout hurting myself or breaking anything
3 increase lifts for bench and oh press
4 start using barbell for bench and oh press which means I might achieve 3
5 gain more muscle
But really if I can do 1 and 2 I'll be a happy girl. Have a session tonight with trainer.
So survived November and met some goals.
Yes managed to get used to new gear without embarrassing myself, so 1and 2 done.
3. Increased bench to 32.5 kg just
OH press still the same
4. Doing that
5. One can hope.
Also the biggie DL at 2x5 70kg
Front squat 50kg
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kimiuzzell wrote: »1) Lift 3 times a week
2) Improve form for OHP in order to lift more than the measly 22.5kg I have managed so far. (currently struggling with old Rotator cuff injuries)
3) Squat 50kg (???reasonable goal, currently 35kg)
4) Deadlift 65kg (???reasonable goal, currently 45kg)
5) Do at least one session of cardio (spinning, bodycombat) a week because I enjoy it.
6) Don't weigh myself more than once a week. And don't get hung up on what the scales say when I do get on them.
7) Continue eating mostly healthy, most of the time. (November is my birthday month and the start of festive functions, so there's going to be some give and take here!)
8) Continue tracking and working to TDEE or -15% (still getting used to the fact I need to eat more than the 1200 calories I have been kidding myself is right for the last umpteen years!)
9) Drink more water - I have installed an app on my phone which reminds me!
10) Smile - enjoy the progress, and be proud!
edited - remembered I wanted to add the following:
11) Do as many press ups (full, on toes) as possible after (or as part of) each workout day. Currently able to do 12 in one set, followed by 8.
12) Don't skimp on the abs work.
13) Don't make excuses!
!
So, a successful month for me:
1) yes, each and every week. Loved the consistency and the routine.
2) managed a few reps at 30kg, steady at 25kg though so happy with this.
3) Yes - got to 52.5kg with ease.
4) Almost - did 62.5kg - happy with that.
5) not really - preferring to lift rather than do cardio right now.
6) result - not bothered about the scales, going by the fit of my clothes and comments from others instead!
7) Yes - happy with the balance
8) am getting pretty good at it.
9) definitely better than before
10) Oh yes, lots and lots of this,
11) yes - working on form and doing alright. Hubby was impressed at least!
12) could do more, but I think this one's covered.
13) I think I've done pretty well on this one - the fact I have been consistent in going to the gym is evidence. Not been too tired/hungover/bleurgh!
I'm happy with November - now to think of December's goals taking into account that it is party month!!!
Well done everyone who has made progress - keep it going!0 -
bluefish86 wrote: »Fitness Goals
- To be able to squat my bodyweight and deadlift 1.5X my bodyweight
- Incorporate at least 1 ab workout per week
- Run 5km per week
Diet Goals- Pack my lunch daily
- Stay within 50 calories of my daily goal
- Stay within 5% of my macro goals
Week 4
Fitness Goals- 1 out of 2... Squatted 72.5kg last Sunday.... just over my bodyweight. I didn't really expect to be able to DL 1.5x my bodyweight this month. Lofty goals. But it gave me something to work towards!
- Smashed it.
- Smashed it... 2-3 times a week!
Diet Goals- Everyday.
- Nope.
- Big nope....
My diet has gone to *kitten* in the last month... too many temptations at work and at home. I've actually upped my calorie limit to accommodate. I'm going to bulk until after new year then cut/recomp. Hopefully I won't have gained too much by then. I just don't feel like stressing out over every Christmas lunch or dinner out during the holidays.0 -
Meep, a little late but I was otherwise distracted so november is starting today for me (with a cold to boot. Oy vey)
Fitness-related
1. Squat bodyweight again (apparently 200lbs wasn't quit it yet). Perhaps for more than 1 rep
2. Add in 1-2 cardio (LISS) sessions to my weekly routine, somehow. I need to start shedding the extra weight.
3. Do yoga once a week and figure out a mobility routine.
4. Eat better (it's vague but I'm not in a mind frame to log atm)
Other
1. Get the 50k for NaNoWriMo even if I only have 1500-ish words at the moment. (Yay, Nano crew checking in!)
2. Pace myself with catching up on TV shows
3. Perhaps I should start journaling again. I'd been meaning to but pffft.
Really not trying to break the bank. As someone else said earlier, this IS november, after all. Let's just get through not too much worse for wear if possible!
Ah, so,
1. Didn't happen. I had a single @195 and a fail but that was it. Ended up backing off the heavy weights this past week, too.
2. I think I did cardio twice in the whole month. Oops.
3. Yeeesh I think that's another twofer for the whole month
4. Okay, that was decent, at least
NaNoWriMo: check. It wreaked havonc on my back but I got through. Early. With really only officially starting on the 5th. So yay!
TV: uh huh didn't have a choice. I was writing all my free time away for the most part!
Journal: Nope. Ah well
Meep, indeed.0 -
"My goals:
Stick with IF (8 hr eating window)
Continue with accessory work (ICF, basically)
Continue practicing power cleans
Add weight to hip thrusters
Lose 2lbs to get to 123 by Thanksgiving
Do KB workout at least once a week"
-Yes-consistent with IF & it helped at -Thanksgiving
Yes-consistent with ICF
-Kind of-have practiced power cleans but not consistently
-nope-didn't want to aggravate an injury so stayed at same lifting wt.
-123.8 as of today!
-yes-love the KBs!0 -
1. Gain 2lb (yay...no more deficit - building muscle) I just want to be careful not to gain too quickly
2. Run 2x a week
3. Squat 135# - I've gotten to 125, I really want to put those big plates on the bar!
4. Work on my flexibility - I'd like to get closer to my splits for aerials - need to seriously stretch every day.
Well, month's over and I did not actually meet any of my goals:
1. I gained 3lbs - not too far off, more than I had hoped, but - Thanksgiving
2. Nope. I ran a few times, but not consistently.
3. Nope. Working out some form kinks...working weight is hovering around 110lbs
4. Nope. I don't think I sat and stretched once this month for splits.
It's a new month - now to come up with some realistic goals for December.
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1) Keep lifting three times a week
2) Get out on my bike three times - I've been getting lazy as it's got colder
3) Stretch more. Yoga?
4) Lose two pounds
5) Do my Chinese study every week, no more turning up at class without having looked at my books all week
6) Finish Ulysses before I go to Dublin at the end of the month!
Oh dear.
1) Done!
2) not done. At all!
3) a little bit
4) nope
5) kind of...
6) made it through 3/4s of it! And was glad I did - there was lots of recognition of things while I was there0 -
fanncy0626 wrote: »
November goals
1. Increase weights on Stronglifts 5x5
2. Weight lift at least 3 x a week
3. Kettle bell swing nonweight lifting days 20 minutes
4. 8 hour diet window
5. 8 power foods
6. 8 cups of water
7. Follow night time snacking prevention methods
8. Lose 5 lbs
9. 10,000 steps a day
10. Do the five day fast diet
1. Check!
2. Check!
3. I didn't do the Kettlebell swings every day but at least 90% of them.
4. Check!
5. Check!
6. Still working on drinking 8 cups of water.
7. Check!
8. Check!
9. This one I am not focusing on because of the weather and I am too busy remodeling my house.
10. Check!
I am very happy with my progress this month!0 -
StephieWillcox wrote: »
1) Lift 3 times a week
2) Start tracking food again, I've literally not tracked since getting pregnant 17 months ago... so yeah... need to sort that out
3) Take Katy out in her carrier as the weather gets colder (it's so much easier than the pram and we can go on walks across countryside)
4) Hit my 12500 steps goal each day (some days I obliterate it at like 20000 and others I barely get to 8000, so I'd like a bit more consistency)
1) I had 2 weeks where I lifted twice due to being ill, but I am happy with that
2) Nope. Just no! I'm actually not sure if I want to track again, I do need to look at my diet and clean it up, but I'm just not keen on getting obsessive about it. I will probably move back to a low carb type approach as it involves the least tracking for me (I don't get crazy, I eat veggies and just cut out "traditional" carbs in favour of fats and moderate protein)
3) We've been out twice this month, but I could be better at this
4) Hmm, nope. Still inconsistent.
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canadianlbs wrote: »1. squats up to 100.
2. ohp up to 60.
3. bench 75 with good form and a feeling of comfort.
4. deadlift up to 145.
5. rows 75.
extras: it's all about the legs.
1. front squats to match all my warmup sets for the back squat. i'd rather push the form than the weight for this though.
2. glute bridges
3. negative chins.
5. i want to do 100 bodyweight squats/day
meh, none of this really.
1. once or twice, and then i backed off. "backed", geddit? holding at around 90
2. last workout. not sure i can really call it my 'weight' for ohp though. holding at 57.5
3. same as squats. holding at 72.5
4. made 140 and that was heavy enough.
5. i've done this, but it's too heavy for my form to be good. bad form is not useful for rows. call it 70 right now.
extras:
1. not consistently. kept it up for a week or so.
2. nope. forget this.
3. sometimes.
4. i never actually had a #4 in the original list
5. did it for a week or two, then doms and stiffness got in the way.
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This discussion has been closed.