Super Shape-Up March 2017: Week 3 (3/15-3/21)
baconslave
Posts: 7,018 Member
Obligatory Challenge Blurb 
baconslave wrote: »I wanted to call this challenge the "Spring Shape-Up," but considering Fall is approaching on the other side of the globe, I dropped "Spring." Regardless where you're from, seasons are changing. And it's a great time to change things up in your life.
So let's embark on a Super Shape-Up Challenge.
Shape-up something in your life.
- Shape-up your strategies with Mindful Eating or improving or picking up new WOE hacks. (Check out our Mindfulness challenge from last year.
- Shape-up your intake by improving your consistency/compliance with your plan.
- Shape-up your body by committing to step-up your fitness.
- Shape-up your health by adopting a more positive health habit (like more sleep, less alcohol, avoiding unnecessary stress, and etc.)
There will be a post in the Sticky section for easy access should the thread get buried on the feed. I'll keep a link at the bottom of that post for each thread.
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@baconslave thanks for setting up this thread!
I am continuing on with my same set of goals.
Shape Up Challenge Goals
1. Eat between 20–30 g of carbs per day max
2. Drink 6 to 8 cups of water per day
3. Lift weights 3 to 4 times per week
4. Swing kettle bell 6 to 7 times per week
5. Walk six times per week
6. Set phone every hour for five hours out of the day to get up and move
7. Record daily
8. Lose 6 to 8 pounds
SW 195
3/1 142.8
3/7 141.6
3/14 138.62 -
fanncy0626 wrote: »@baconslave thanks for setting up this thread!
I am continuing on with my same set of goals.
Shape Up Challenge Goals
1. Eat between 20–30 g of carbs per day max
2. Drink 6 to 8 cups of water per day
3. Lift weights 3 to 4 times per week
4. Swing kettle bell 6 to 7 times per week
5. Walk six times per week
6. Set phone every hour for five hours out of the day to get up and move
7. Record daily
8. Lose 6 to 8 pounds
SW 195
3/1 142.8
3/7 141.6
3/14 138.6
You're welcome.
kettlebells. I need to go back to doing some swings every day.
Nice goals, btw.
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Let's do this!!!
Carb creep messed me up from Dec-parts of Feb. I needed salt water Monday and Tuesday and today I'm jamming despite soooonotenoughsleep this week. So I think my body's back in the groove.
Trying to work into a more nutrient dense version of keto/LCHF...more sardines, less salami? Playing with that a bit this week.
Also water, why are you so hard for me to drink?
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My heart has not been in this the past few days. Still very low carb but mentally I'm off my game. I can't seem to get household things done either, like laundry. I know the snow yesterday (20" at my house) didn't help things any. I need to get my *kitten* together today and stop making excuses.3
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Was away last week, might have averaged out a 30 minute stretch per day between walking and dancing, but did not adhere to plan strictly.
Starting up again this week.
Day 15: Yes! 30 minute yoga.
1 of 16.1 -
Aaaaah, well well well, if it isn't week three.
My goal is simple: not screw up. Pretty simple, right?3 -
SuperCarLori wrote: »Aaaaah, well well well, if it isn't week three.
My goal is simple: not screw up. Pretty simple, right?
I like this one. I think I will follow it.3 -
SuperCarLori wrote: »Aaaaah, well well well, if it isn't week three.
My goal is simple: not screw up. Pretty simple, right?
I like this one. I think I will follow it.
Here's to not screwing up!!!
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Ugggg. Today's run was crap and hard. *pppphhhhbbbbbtttt* However yesterday's was great. So, onward and upward. I guess. Harumph.3
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My goal is continue Low Carb - Right now focusing on the 10% Carb/30% Protein/60% Fat... interesting whenever I think I've overdone it on fat that's when I lose...looking at my macros it's like the days I hit 65-70% fat I lose...am still kind pretty new to this... Jan 2017....but after a weeks of stalls I'm finally at a place where it all seems to be working. Also, been shooting for 10k or more steps a day....as well.... This week am going to add water to my goal as I've been not been paying attention or doing that well in that arena. Past couple weeks been losing 2lbs a week... after many stalls since Jan am hoping can keep this up. :-)
Started Keto in Jan @ 212
3/1 199.9
3/7 198.6
3/15 194.8 (yesterday was 195.9)7 -
I have done well with no cheats this week and recording every bite...week 3 goal is still to keep the cheats to 1 day per week or less (ideally none at all)....1
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So, here I am again, doing well! The weight is going back down, I've been very active, and I'm pretty sure I'm back in ketosis. Heck, March is turning out better than January and February.
I can do this today. One day at a time!7 -
3/14 check in
Carbs - Good!
Calories - Good
Water...wait for it...GOOD!!!!
Sleep - meh, less than 6 hours...you win some, you lose some.3 -
Yeah, I'm still in a funk. But I did do some laundry and some dishes last night.
Short ribs in the crockpot this morning. I can dig meat as a comfort food for the winter blahs. I made mint choc chip cookies for my coworkers this morning too. Taste tested 1 cookie and it was good, did not have the desire to eat more. The old me would never have been able to do that.3 -
@tishsmith101 are you willing to share your ribs recipe? I have been craving ribs something fierce and found a low carb bbq sauce I was thinking of using.
@mmultanen you made a great point directed at me earlier about being specific in my goals...and I think I'll heed your advice for April. Especially when it comes to exercise. This stoopid March snow storm has kicked me right back into winter hibernation mode.
So as far as the rest of March goes, I'm just going to try to keep it simple. Stay under 50g a day (so far, so good), log daily & everything, and I think I need to make sure I'm drinking enough water too.
I do know that Saturday is going to be an indulgent day...I've kinda been planning it, so I guess the goal for that is to not feel any guilt, allow myself a *little* leeway, stay accountable by honestly logging every beverage and morsel I throw down my throat, and just start back on track Sunday.2 -
Hi all. Just joined this community and have been doing keto/LC for 2 months now with fabulous results.
My goal this week (and the last 2 weeks) is to:
1. maximize my time outdoors enjoying Springlike temps in Colorado.
2. Continue to keep the carb intake around 50g (primary sources of carbs are fruits and veggies, no grains).
3. Make an effort to eat more protein (averaging about 45g/day)
I'm not sure where to ask for help so pardon me if this is not the best place. I've been making great progress since late January but the last few weeks I keep hitting roadblocks. I lose a little weight (like .5 to 1 lb) then stall for a week or more. I know from many, many years of experience this is normal (esp. for women). Does anybody have suggestions or similar experiences?3 -
tishsmith101 wrote: »Yeah, I'm still in a funk. But I did do some laundry and some dishes last night.
Short ribs in the crockpot this morning. I can dig meat as a comfort food for the winter blahs. I made mint choc chip cookies for my coworkers this morning too. Taste tested 1 cookie and it was good, did not have the desire to eat more. The old me would never have been able to do that.
Short ribs, cauliflower mash and roasted brussels sprouts is about my favorite meal. I can dig that comfort food!2 -
Checking in. Unfortunately, nothing new to report. Just cruiz'n in neutral.
No loss, no gain, no flu, no vacation... Yawn... I'm putting myself to sleep... HAHA.2 -
@abowman0870 that's my body's preferred method of losing weight. I'll lose a .5lb or less for 2 or 3 weeks, then my body feels like "ok I can let go" and I'll lose 3.5lbs in a week. I lost 80 lbs on WW and I've lost 30 (twice now but whose counting) on LCHF and every time my body reacts the same way. It helps to track the trend and not the individual data points. Is the trend going in the right direction? Great! screw the data points, man.3
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@nikoba I'm super competitive but I'm also easily distractable! I need one thing to focus on maybe two, or I accomplish nothing. lol
Maybe those of us with fitness goals (other than fitness this burger in my mouth) could start an April fitness challenge!
I'd be in. I HAVE to figure out a way to get movement in.2 -
abowman0870 wrote: »Hi all. Just joined this community and have been doing keto/LC for 2 months now with fabulous results.
My goal this week (and the last 2 weeks) is to:
1. maximize my time outdoors enjoying Springlike temps in Colorado.
2. Continue to keep the carb intake around 50g (primary sources of carbs are fruits and veggies, no grains).
3. Make an effort to eat more protein (averaging about 45g/day)
I'm not sure where to ask for help so pardon me if this is not the best place. I've been making great progress since late January but the last few weeks I keep hitting roadblocks. I lose a little weight (like .5 to 1 lb) then stall for a week or more. I know from many, many years of experience this is normal (esp. for women). Does anybody have suggestions or similar experiences?
It sounds like normal annoying scale behavior.
Just make sure there is no carb or calorie creep and you are measuring accurately. Keep moving and hydrated. Readjust your calories every 10-20lb if you start stalling. We need less as we weigh less. And stay the course. Consistency will help you more than anything when the body starts pausing and cleaning house periodically. Check your measurements then and how your clothes fit for clues that you are on the right track.3 -
So, I'm starting today.... My eating has been on point however, I need to get off my fat butt to get the results I want. I live in a very hilly area so walking up and down the hills is great cardio. I also just purchased a dancing dvd for a change of pace. I am unable to lift any weights due to a torn rotator cuff, so I will do what I can.3
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40footalfa wrote: »So, I'm starting today.... My eating has been on point however, I need to get off my fat butt to get the results I want. I live in a very hilly area so walking up and down the hills is great cardio. I also just purchased a dancing dvd for a change of pace. I am unable to lift any weights due to a torn rotator cuff, so I will do what I can.
I hear ya about that torn rotator cuff. No one has any idea about the pain until they have one. I'm not what one would call a baby or a whiner but I fell last May and tore my left RC and separated the bicep. Those prescribed exercises made me want to do nothing but cry. Seriously. Cry, cry ,cry like a baby. Good luck!
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I lifted weights this morning and went on 2-2 mile walks this afternoon. Kettlebell this evening. I met my macros and calorie intake. Nice outside so moving more is a lot easier!2
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baconslave wrote: »abowman0870 wrote: »Hi all. Just joined this community and have been doing keto/LC for 2 months now with fabulous results.
My goal this week (and the last 2 weeks) is to:
1. maximize my time outdoors enjoying Springlike temps in Colorado.
2. Continue to keep the carb intake around 50g (primary sources of carbs are fruits and veggies, no grains).
3. Make an effort to eat more protein (averaging about 45g/day)
I'm not sure where to ask for help so pardon me if this is not the best place. I've been making great progress since late January but the last few weeks I keep hitting roadblocks. I lose a little weight (like .5 to 1 lb) then stall for a week or more. I know from many, many years of experience this is normal (esp. for women). Does anybody have suggestions or similar experiences?
It sounds like normal annoying scale behavior.
Just make sure there is no carb or calorie creep and you are measuring accurately. Keep moving and hydrated. Readjust your calories every 10-20lb if you start stalling. We need less as we weigh less. And stay the course. Consistency will help you more than anything when the body starts pausing and cleaning house periodically. Check your measurements then and how your clothes fit for clues that you are on the right track.
@baconslave - thanks for the words of insight and encouragement. Perhaps there is a little spring cleaning going on here.0 -
@abowman0870 that's my body's preferred method of losing weight. I'll lose a .5lb or less for 2 or 3 weeks, then my body feels like "ok I can let go" and I'll lose 3.5lbs in a week. I lost 80 lbs on WW and I've lost 30 (twice now but whose counting) on LCHF and every time my body reacts the same way. It helps to track the trend and not the individual data points. Is the trend going in the right direction? Great! screw the data points, man.
@mmultanen It's all moving the right way. I read up on something called the whoosh effect but I've only seen a 1 pound whoosh
Thank you for your response. The gist of it is just keep on keeping on (is that the saying)? 2 -
Man am I horrible about checking in!
I have been doing kettlebells daily! Weekends are my rest days.
Stress - I can't call this a win. While I attempt to work on it, I've failed in the "daily" part. I need to schedule more time for just myself which I'm finding hard to do 3 -
@nikoba these weren't those kind of ribs. Boneless shortribs (kinda like a thicker cut of swiss steak) in the crockpot with red wine and beef broth, no BBQ sauce.3
This discussion has been closed.