WINTER WELLNESS!
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Tuesday
Workout: 6m CT
Weigh In: no weigh in
Nutrition: acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 29) aaa
2. Nutrition level Good or Acceptable daily. aaa
3. 8 hours consecutive bedrest/day.
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaa
5. Maximum 3 cancer wrinkle sin sticks per day. aa0 -
Wednesday
Workout: 5m walk
Weigh In: 108.1 lbs
Nutrition: acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 30) aaaa
2. Nutrition level Good or Acceptable daily. aaaa
3. 8 hours consecutive bedrest/day.
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaaa
5. Maximum 3 cancer wrinkle sin sticks per day. aaa0 -
SherryRueter wrote: »Beast day 1 Chest and Triceps done. Not too bad at all. Was in Zone 1 for the entire workout ...
I'm trying to tell myself that's an okay thing.
But honestly
I would rather be in zone 5+ the entire workout (mentally feels better).
Tomorrow Cardio + Mobility.
Finally slept all night without waking up in pain. one of the few times since April.
Again - my goal this year is not injuries. Therefore the goal is NOT to be sore/in pain.
Which means I am doing 3 or 4 strength days a week.
Legs in the gym either Wed. or Thursday. Either way, it will be really really cold.
I think that's a very healthy goal sis!
And... BRRRR!!! I think its cold everywhere this week.
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Thursday
Workout: 8m run, 2m walk
Weigh In: 107.9 lbs
Nutrition: terrible (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 31) aaaaa
2. Nutrition level Good or Acceptable daily. aaaa
3. 8 hours consecutive bedrest/day. a
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaaaa
5. Maximum 3 cancer wrinkle sin sticks per day. aaaa
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Hi Pals. In NC we’re expecting a “wintry mix” starting late afternoon and places have already closed down! Hahaha! I may just choose to hibernate and let my mom nap when she wants to. Feeling a lil burned out.
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Friday
Workout: 8m run
Weigh In: no weigh in
Nutrition: terrible (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 32) aaaaaa
2. Nutrition level Good or Acceptable daily. aaaa
3. 8 hours consecutive bedrest/day. aa
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaaaaa
5. Maximum 3 cancer wrinkle sin sticks per day. aaaaa0 -
Saturday
Workout: 5m walk
Weigh In: 106.5 lbs
Nutrition: good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 33) aaaaaa
2. Nutrition level Good or Acceptable daily. aaaaa
3. 8 hours consecutive bedrest/day. aaa
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaaaaaa
5. Maximum 3 cancer wrinkle sin sticks per day. aaaaaa0 -
Sunday
Workout: 8m run, 2m walk
Weigh In: 107.8 lbs
Nutrition: unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 34) a
2. Nutrition level Good or Acceptable daily.
3. 8 hours consecutive bedrest/day. a
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) a
5. Maximum 3 cancer wrinkle sin sticks per day. a0 -
Monday
Workout: 6m CT, 2m walk
Weigh In: 107.7 lbs
Nutrition: good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 35) aa
2. Nutrition level Good or Acceptable daily. a
3. 8 hours consecutive bedrest/day. a
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aa
5. Maximum 3 cancer wrinkle sin sticks per day. a
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Mobility/foam rolling etc with Tony Horton ; 35mins steady state cardio with Millionaire Hoy Youtube
This was a new one I found in BODi under Tony Hortons exclusives. Nice 40mins. of upper body foam rolling, tennis ball rolling and med ball rolling. That tennis ball really hit some spots that I knew about but couldn't get to. Definitely keeping this one as a routine go to. (mentally maybe more, because you don't really need a video for foam rolling!).
I really enjoy Tony’s chats on this one—he reminds us how we all love the cardio and the weights, but when it comes to stretching, we’re like, “Eh, I don’t know.” Yet, it’s the stretching and foam rolling that really make a difference, releasing muscle tightness and enhancing blood flow through self-myofascial release. Hitting those trigger points felt so good!
Just had a final bathroom water line confirmation that our bathroom water leak is resolved. it damaged a LOT of walls and flooring- hoping today that the dry it out people can be scheduled to come out later today/tomorrow and get this show on the road. Unfortunately - doesn't look like anything is covered by insurance.0 -
Hi Pals! I can now see how my niece’s leaving is affecting me. I’m tired. Exhausted. Fatigued. She’s has had a full time job and will be shipping out in about three weeks. She’s been a great help practically and mentally! I haven’t lifted a weight in weeks but have been walking daily on the treadmill. The truth is I’m way too tired to even think of lifting a weight, I know I’m losing muscle, and will be disappointed when I start back after being impressed with my progressive overload success.
The scale is going down though and maybe the lower calories is affecting me too.
Got to get it together - soon!!0 -
Tuesday
Workout: 8m run
Weigh In: 107.8 lbs
Nutrition: terrible (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 36) aaa
2. Nutrition level Good or Acceptable daily. a
3. 8 hours consecutive bedrest/day. aa
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaa
5. Maximum 3 cancer wrinkle sin sticks per day. a
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SASD 03✅; Beast Chest and Tri and 15mins cardio for warmup.
Warmer air this morning - hitting upper 40's for a few days, until the cold vortex hits on Sunday/monday. 16 degrees...... Brutal for up north.
Dryout of the water damage starts thursday morning. So Thurs/fri/sat are definitely Gym days. Perhaps a "non workout" day in there as well.
My meals have just been all repeat, repeat, repeat except for Dinner time. Which just switches out the meat and veggies - but that's still pretty much just Protein +Veg. It has made it super easy to stick to, since I did meal prep on Sunday.
@CeeBeeSlim Tired. Exhausted. Fatigued. Walking is good - especially if you can get a podcast or something to help relax your mind. So you have reasons for why you are not lifting weights. I wonder if this will help you center your thoughts a little. Perhaps swapping the word "Insert snack food here" to "Strength train". It has many applications, finances, savings, working out, food,.....etc.Sherry R: I did some journaling this morning. ... Sharing what I wrote ... inspired by the Elizabeth Benton book “chasing Cupcakes”.
Elizabeth states in this book :
We often ask ourselves hundreds of questions a day.
Many of them rationalizing why we CAN have the food that’s not on our plan.
Instead of making a case for WHY I SHOULD eat this <Insert snack food here> …. Start to ask yourself, "Why should I NOT eat this <insert snack food here >.
Which got me thinking of these statements and questions :
Why should I NOT <have a snack at 3pm>.
Why is having a snack at 3pm a bad idea.
What is my body going to feel like when I get to 6pm if I don't eat now?
Will this align with my Goal?
Is eating now my BEST choice?
Would I be able to wait and eat later? Like 30 minutes?
What if I go for a walk instead of eat?
How will going on a walk change my choice to eat? will it make it stronger or weaker?
Is my body needing fuel right now?
Or
Is my body tired and needs a new MENTAL task to accomplish right now?
How can I make a better choice right now?
What is a better choice for me right now?
What would <Insert favorite super trainer> Do? (I picked ShaunT and Breanne Freeman)
How will eating <snack food> impact my mood?
Will not eating <insert snack food here> make me feel, proud or disappointed?
What will make me feel proud of myself right now?
What choice will be honoring myself and what choice will be creating a lie to myself?0 -
@ceebeeslim - Will not strength training make you feel proud or disappointed? What choice will be honoring your body?
AND...remember, 5-10 minutes of strength training COUNTS. You don't have to make it a whole sessions. Maybe its doing Monday: 3 sets of 10 Bicep curls. Tuesday: 3 Sets of 10 squats ....etc. Work them into your day. Just a thought for you.
Sorry to hear you've been overwhelmed. I completely get it. Thoughts and prayers.
And, yay (I think) for not abusing food during this time. Weight decrease is okay - some of it could be strength losses. Keep up your nutrients though(I'm sure you are)./
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@SherryRueter - You are so right! Thank you. I tend to stew in an all or nothing mindset - “if I don’t have the energy to do a Caroline Girvan workout at my last weights, then why do it at all?”
Now I see how flawed that is and should’ve known better. I can do something more than I am! And I always feel better afterwards.
Ok. New day. 🙏💪 Thanks so much!1 -
@Ceebeeslim - you are very welcome.
It is TOO easy to slip into the mindset of ALL or Nothing. When really, it should be "do something".0 -
Cardio Flow + THoracic mobility done.
SASD 03 - Nailed.0 -
Wednesday
Workout: 6m CT, 4m walk
Weigh In: 106.9 lbs
Nutrition: unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 37) aaaa
2. Nutrition level Good or Acceptable daily. a
3. 8 hours consecutive bedrest/day. aaa
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaaa
5. Maximum 3 cancer wrinkle sin sticks per day. aa
Galatians 5:16 "But I say, walk by the Spirit, and you will not carry out the desire of the flesh."0 -
CeeBeeSlim wrote: »@SherryRueter - You are so right! Thank you. I tend to stew in an all or nothing mindset - “if I don’t have the energy to do a Caroline Girvan workout at my last weights, then why do it at all?”
Now I see how flawed that is and should’ve known better. I can do something more than I am! And I always feel better afterwards.
Ok. New day. 🙏💪 Thanks so much!
I know you can do it CeeB! I try to remind myself, rest is also vitally important to the metabolism.0 -
@justgirl81 Thank you for this:
Galatians 5:16 "But I say, walk by the Spirit, and you will not carry out the desire of the flesh."1 -
Thursday
Workout: 6m CT, 2m walk
Weigh In: 106.7 lbs
Nutrition: acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 38) aaaaa
2. Nutrition level Good or Acceptable daily. aa
3. 8 hours consecutive bedrest/day. aaa
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaaaa
5. Maximum 3 cancer wrinkle sin sticks per day. aa
Philippians 2:14-16
Do all things without complaining or arguments; so that you will prove yourselves to be blameless and innocent, children of God above reproach in the midst of a crooked and perverse generation, among whom you appear as lights in the world, holding firmly the word of life, so that on the day of Christ I can take pride because I did not run in vain nor labor in vain.0 -
SherryRueter wrote: »@justgirl81 Thank you for this:
Galatians 5:16 "But I say, walk by the Spirit, and you will not carry out the desire of the flesh."
I give all thanks to Him for this.
I love how perfectly Lord Jesus Christ instructs us.0 -
Friday
Workout: 6m CT, 3m walk
Weigh In: 108.7 lbs (ugh, backup )
Nutrition: acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
("a" for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible in order 1 chap/day. (Exodus 39) aaaaaa
2. Nutrition level Good or Acceptable daily. aaa
3. 8 hours consecutive bedrest/day. aaa
4. Invest 1 hour/day minimum in something social outside work. (I isolate myself too much) aaaaaa
5. Maximum 3 cancer wrinkle sin sticks per day. aaa
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