Step-It-Up September Week 4 (9/22-9/30)
baconslave
Posts: 7,021 Member
Welcome to our September monthly challenge! Week 4.
Re-hash o' the challenge parameters:
Home stretch, guys!!! You all are really tearing it up.
I'm roping the last 2 days of the month into this week.
I need an idea for what we are doing for October, challenge-wise.
Last year, I did Face Your Fears, because so many were anxious over the Halloween candy. Of course, good luck, Bacon, on finding that thread.
Surely someone has a better idea. Or we can do a Basics challenge. But I'll think on it.
Rock this week, y'all.
Re-hash o' the challenge parameters:
This month we're doing "Step-It-Up"So we are going to focus on a goal we've let slack a bit. Some people might go literal and try to increase step count (walking) or ramp up exercise frequency or intensity. Or maybe someone has been letting good habits slide a little bit.increase the amount, speed, or intensity of something.
Choose whatever it is in your life that requires you to "step up" your effort to improve your health and/or fitness.
Every week we'll have a thread to talk about our goals, progress, life stuff, and to encourage one another.
Go ahead and post your goal for this month.
I'll plop a stickie at the top of the group for easy access should the thread get buried.
This is your challenge.
The bad news is: You are the ONLY one who can make positive changes happen in your life.
The good news? YOU are the only one who CAN make positive changes happen in your life. You have that power. Believe it.
And make it happen.
Get to steppin'!
Home stretch, guys!!! You all are really tearing it up.
I'm roping the last 2 days of the month into this week.
I need an idea for what we are doing for October, challenge-wise.
Last year, I did Face Your Fears, because so many were anxious over the Halloween candy. Of course, good luck, Bacon, on finding that thread.
Surely someone has a better idea. Or we can do a Basics challenge. But I'll think on it.
Rock this week, y'all.
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Replies
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I just found that inspirational this morning for some reason.
Nothing can KO us. Light that fire.
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Still going strong with fitness. Took today as a REST DAY since my body was tired from Kettlebell and Zumba yesterday. My bootay hurts lol. Still on the Scaleless September Challenge but was so tempted today since my co-worker is so amazed at how my body is changing
Here are my Sept goals:
NO weighing= Check
5x wk workout=
8,000 steps per day= This is the hardest goal during the week. My job is extremely sedentary 1 -
I've held back on exercise while I got into this eating mode, but I think I'm ready. So over the next week I'd like to do 3 strength training sessions (nothing amazing, just some kettlebell stuff at home) and 1 good hike.4
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I've held back on exercise while I got into this eating mode, but I think I'm ready. So over the next week I'd like to do 3 strength training sessions (nothing amazing, just some kettlebell stuff at home) and 1 good hike.
Remember to keep up the sodium intake as you lose it when you sweat and that can cause headaches.3 -
I've held back on exercise while I got into this eating mode, but I think I'm ready. So over the next week I'd like to do 3 strength training sessions (nothing amazing, just some kettlebell stuff at home) and 1 good hike.
I found i have so much more endurance and energy when I do fitness with WOE...and it surpresses my appetite too. Its a strange but cool side effect lol. The only thing Im doing now is really trying to meet my protein goals since I am doing strength training at least 3 times a wk.2 -
Can I have several on-going goals, or should I just stick to 1 goal?
I'm working on toning up my arms (and shoulders/back), and
to be able to do 1 un-assisted pull-up.
As I lose weight and reduce my body fat, I would like to see leaner sculpted arms.
Today, I biked 21miles, but on my daughter's smaller bike (because something was wrong with mine). Man, did I have to work hard to keep up with my friend. I was pumping and pumping my legs!
I was planning on going to a KB class tonight, but I'm exhausted!!!
So spent that I basically passed out on the couch when I got home.
Planning on going to the gym tomorrow morning to do KB:
- clean/press 5x10 10kg
- swings 5x20 20kg
- twist 5x10 12kg
- skull crusher 5x10 10kg
Amanda
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Hi Everyone!! I've been working out for a long time, but just started Keto about a week and a half ago so now I am ready to get back to it full force.
Goal #1- My basic plan looks like this:
Monday - 8% Intervals on Treadmill 20 mins, 30-45 min weightlifting
Tuesday - Steady state jog on TM 45-60 min, Boot camp
Wednesday - 8% Intervals on Treadmill 20 mins, 30-45 min weightlifting
Thursday - Steady state jog on TM 45-60 min, Boot camp
Friday - 8% Intervals on Treadmill 20 mins, 30-45 min weightlifting
Saturday - Steady state jog on TM 45-60 min, yoga
Sunday - Either a rest day or just weightlifting and yoga
Goal #2 - following strict ketogenic plan in order to lose 11 more lbs and reduce bodyfat to about 20%. I'd like to go down 2 sizes if possible and firm up my muscles.
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samanthaluangphixay wrote: »I've held back on exercise while I got into this eating mode, but I think I'm ready. So over the next week I'd like to do 3 strength training sessions (nothing amazing, just some kettlebell stuff at home) and 1 good hike.
Remember to keep up the sodium intake as you lose it when you sweat and that can cause headaches.
Thank you! I will do this.0 -
Yesterday brought me down to 310 to complete my 1200 minutes September goal. Got in a speedy 70 minute walk late this afternoon covering close to 5 miles. Listened to most of the 1st video of The Keto Summit while walking.
240 minutes to goal.
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I keep working on getting 2 walks in a day. I've taken two 3 mile-ish hikes this week but have missed on other days. Continues to be a work in progress.2
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9/22
17,443 steps (15,000 step goal)
Food weighed/measured✅1 -
8600 steps, 10 min active.
Bleah, I knew yesterday was going to be bad.... Overslept this morning so not off to a better start... wonder if I can persuade Hubby to park a couple miles away from the concert tonight?.... 2 -
Back on the game. Shed a whole bunch of water weight this am. Still a bit of catching up to do, but back on track.
120 minutes dance night
10 lbs. - 3.2lbs =6.8 lbs to this goal.
Basic plank/ no.
Have you ever noticed that sometimes a few pounds will make a huge visual difference in how things look and fit? The next 4 pounds for me are those kinds of pounds for my body. And then about 5 pounds after that is where I seem to like my body best.
Getting close to a weight where I want to stay feels pretty good. Less scary this time around....and trying not to rush and get all body sensitive/dysmorphic. Even the weight I am now is okay, just feel like pressing on for that place where I feel
"just right."
Might happen some time in October if I can just keep Steady Eddie.
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I lost 42 pounds since I started LCHF. Things were going along swimmingly and I was almost near goal. Then in May after vacation things just went off the rails and I stopped paying attention to LC, stopped faithfully preparing meals and exercising. I'm sitting here today realizing that in a little over 19 weeks I've put on 17 pounds!! What the heck. I'm going to a wedding tomorrow and I wish I had stayed on track. I had to go out and get a new outfit for tomorrow just because I don't fit in all my thin clothes I have back in my closet. I need to find my switch again. It seems I love to eat carbs, pasta, potatoes, ice cream. I know everything I was doing was sabotaging my prior progress.
So far so good today with getting back to LCHF, but I'm beating myself for putting the weight back on. One day at a time again. Hopefully the crisp fall weather will motivate me to get walking seriously again and get back to cooking right. This is my wake up call!2 -
@slimzandra : At least you got your wake-up call before gaining it ALL back!
You can do this!2 -
Slimzandra, basically dealing with the same issues, also having regained about that much. Trying not to beat myself up because I know that the woe works and the reloss will happen when I face up to or uncover whatever it was that set me off plan.
I also am a carboholic and would live on ice cream and buttercream frosting if could...but I'd be dead by now.
I feel like I've made some adjustments in my thinking which only time and some kind of setback could have brought about.
I think it will all work out. Just carry on...we know what it takes to be successful at this and that is an advantage on our side at this point!1 -
slimzandra wrote: »I lost 42 pounds since I started LCHF. Things were going along swimmingly and I was almost near goal. Then in May after vacation things just went off the rails and I stopped paying attention to LC, stopped faithfully preparing meals and exercising. I'm sitting here today realizing that in a little over 19 weeks I've put on 17 pounds!! What the heck. I'm going to a wedding tomorrow and I wish I had stayed on track. I had to go out and get a new outfit for tomorrow just because I don't fit in all my thin clothes I have back in my closet. I need to find my switch again. It seems I love to eat carbs, pasta, potatoes, ice cream. I know everything I was doing was sabotaging my prior progress.
So far so good today with getting back to LCHF, but I'm beating myself for putting the weight back on. One day at a time again. Hopefully the crisp fall weather will motivate me to get walking seriously again and get back to cooking right. This is my wake up call!
@slimzandra , you can do it!3 -
I'm focusing on following my doctor's plan and not trying to sneak food in that I know doesn't really belong there. I tried to stray from the plan and still lose, and that was just silly on my part.
I had a woosh that I've been waiting for for quite awhile, and now I'm down 31 pounds. It felt super good to cross the line from the 20's to the 30's, and now just 13.5 to go to make my first goal!3 -
9/23
24,479 steps (12,000 step goal)
Food mostly measured/weighed but DH and I treated ourselves to yummy Chipotle carnitas bowls tonight, so kind of winging it and using the online nutritional data.
Busy weekend planned with lots of errands, chaperoning DD's homecoming dance tomorrow, and helping DH get ready for a trip. Hope everyone has a great weekend!2 -
Well I not only missed my goal, I missed posting it on 9/22. I'm calling in my excuse though, I was still recovering from dental surgery (even so I came in only a few hundred steps shy). Made it yesterday though, including the bump up to the increased step goal of 9500 (bumped by 1000 from last week)!
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Eek! Guh! Ugh! Damn! Whew! I had an awesome route planned today for my walk. I had no idea it was so hot and miserable outside. I made it to my 1st stop: a golf course to meet up with some friends when they finished their round. Close to 2 miles and 30 minutes away via my chosen route.
My walk ended there and I hitched a ride home. Only 30 minutes today so 210 minutes remaining in September to reach 1200 minute goal. Done!2 -
Hanging on to my food dignity by a thread for this weekend. Compromised with myself over the weekend fallout and,well, that may turn out to be a good thing. Time will tell.
Great fun dancing at the club last night. Many calories were burned.
No weigh in today- for weekend sanity.
September started off well, is winding up pretty lame; but, I am still in it although limping along.
Getting ready for next month's challenge. Would really like to get into a steady, sustainable groove, but all in all my swings are becoming less extreme. So, that is progress, not perfection...and i can live with that.
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I have been sticking to a new workout routine, in order to increase my strength. It has been pretty miserable. Today I coughed, and my core hurt so bad it was like I had been punched all over. But, there will be no quitting. My core is especially important, to me, because I have hurt my back lifting crap while training with the fire department. Lucky, it has all been minor muscle pulls due to poor lifting form. But, I need to strengthen my core to help stabilize it when lifting to avoid future injury.
Also, lots of squats. I hate squats. You know you do enough when you are legitimately afraid that you may need to enlist the help of your significant other to get off the toilet.
I have found, and installed, my pull-up bar at the new house. So, that excuse is gone.
Anyway, food is right on track. Meat. Lots of it. Today I had 20 chicken wings. And, I will have a large steak for dinner. Calories? No real clue. Around 3,000ish, I would guesstimate.
The mental stuff is getting better. I have a solid offer on the house I am trying to sell. Things will be better soon. The backyard at the new house it getting there. It should be done by Tuesday. The cost of that is something I don't like thinking about.
Edit: Put in estimates for today's food - Totals 3,153 calories, 2g carbs, 237g fat, 306g protein, 0g fiber. So, yeah, right around where I wanted to be. Protein is a bit higher than normal, but I don't normally go much over 180g and one day isn't a big deal. Oh, forgot the heavy cream with my coffee. Updated1 -
hi! Killing it on my fitness goals this month, I truly enjoy it! As for steps, I blew past my goal with over 10,000 steps today whoo hoo! Impossible feat during my work week. Tomorrow back to Kettlebell training
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Did KB this morning.
Eating at a deficit really impacted my work-out! I was winded after each set!1 -
hi! Killing it on my fitness goals this month, I truly enjoy it! As for steps, I blew past my goal with over 10,000 steps today whoo hoo! Impossible feat during my work week. Tomorrow back to Kettlebell training
I'm starting kettle bells tomorrow or Monday. Is there a program you follow? What size do you use?
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9/24
14,411 steps (12,000 step goal)
Food weighed/logged✅
Got a lot of errands and work around the house done today. Homecoming dance was a blast. The theme this year was "hoe down" so most kids dressed in western wear (with a few cows and horses added in). They were taught some line dancing, plenty of great food and games. The school really discourages dating, so most of the 9-12th grade kids attended. She has her audition for her studios' Nutcracker ballet tomorrow, so hopefully she is not too sore in the morning!0 -
weekends are hard for me to hit my steps. I didnt make it yesterday by quite a bit...but I slept over 6 hours last night!!! That NEVER EVER happens! Definite win!!!!!3
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hi! Killing it on my fitness goals this month, I truly enjoy it! As for steps, I blew past my goal with over 10,000 steps today whoo hoo! Impossible feat during my work week. Tomorrow back to Kettlebell training
I'm starting kettle bells tomorrow or Monday. Is there a program you follow? What size do you use?
hi, oh that's awesome! I don't follow a plan although I should lol I use YouTube videos Body Fit by Amy. She has tons of Kettlebell videos. I would definitely start with the beginner Kettlebell and look at a video on how to do a proper swing. Start light, I have a 10 & 15 lbs Kettlebell. it's a great workout and I hope you enjoy it! :-)0 -
I'm starting kettle bells tomorrow or Monday. Is there a program you follow? What size do you use?
I've been doing KB for 1yr and I'm still learning/improving my form.
I love the results on my body!!
- swing 5x15 20kg or 24kg
- Clean/press 5x10 10kg each arm
- Straight leg Deadlift 5x10 12kg each hand
- twist Overhead 5x10 12kg
- Deadlift 5x10 36kg
- Tricep overhead 5x10 12kg
and some one handed swings for more cardio
Focus on FORM when you are learning,
Not quantity of reps nor weight of the KB.
I would love an online KB buddy!!
Amanda
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