I'm going to use this space to post updates about my 6 Week "Fall into Fitness" challenge that I'm participating in through my workplace. My workplace is providing weigh-ins, fitness assessments, boot camps with personal trainers, and general support (and prizes for highest % weight loss, inches, and overall fitness improvement!) I'm also going to continue following WWPP program throughout this challenge that runs from September 13-October 25.
I don't want to set specific goals, but I would really like to come out on top of the % of weight lost with a weight loss of at least 5% or ~9lbs.
Resisted the urge to eat leftovers from a lunch at the office. They had fruit, cinnamon buns, scones, banana bread, random assorted dessert bars...yum..I even lifted the box on the banana bread and started justifying having a piece, but resisted!
Exercise:
-walk to and from work (2km total)
-30 minute walk at lunch (brisk)
-45 minute Boot Camp and Fitness Assessment (SQ32, PU23, SU28, P60sec)
-4 km run (25:49) + 2km walk
Food:
Breakfast: (5)
Protein powder 3
1 C skim milk 2
1 C frozen fruit
Dinner: (10)
1 C brown rice 5
Mixed veggies 0
5 oz shrimp 3
1 tsp oil 1
Teriyaki, spices, sambal 1
Points Total: 19
Notes for today:
-low on points, but not hungry and met all 'good health guidelines' other than dairy. Need one more serving to meet all requirements. May still choke down a piece of cheese
-very motivated because it's the beginning of this challenge and I'd really like to show how determined I am in front of my colleagues.
-really happy with my 4km run, this was my fastest time that I can recall
Notes for today:
-Had a few more points and met all of the WW "Good health guidelines", but still short of 29 points and not hungry enough to eat them
-Plyo workout was really good, still struggle with some of the squats and jumping
-lots of energy!
I did not eat a chocolate cupcake at my coworker's birthday celebration at coffee break and opted for a black cup of coffee instead. I also skipped having a hot dog with coworker's at lunch and ate my salad.
Exercise:
-walk to and from work (2km total)
-30 minute walk at lunch
-1.5 hour run/walk form training
Food:
Breakfast: (5)
Protein powder 3
1 C skim milk 2
1 C frozen fruit
-low on points, but not hungry and met all 'good health guidelines' other than one dairy, one oil, and one fruit/veggie. May still eat something if I get hungry. Probably a veggie/cheese wrap with oil dressing, will be 7 points for a total of 19 today.
-working on retraining my running form to lessen heel striking and increase speed by taking advantage of pushing off the balls of my feet.
I didn't quite give in to my normal Friday post WW weigh-in binge fest.
Exercise:
-walk to and from WW mtg
Food:
Breakfast: (5)
Protein powder 3
1 C skim milk 2
1 C frozen fruit
Snack: (0)
20 grapes 0
Lunch: (24!)
BBQ Pork on a cheese bun
Snack: (3)
mandarin orange
100 cal bag of almonds
Points Total: 32
Notes for today:
-took day off from exercise because I just got too busy making Halloween costumes, I know, early, but I have exams and whatnot closer to Halloween and may not have time
-should not have used nearly all of my points at lunch on that sandwich, but it was really good. I had to skip dinner though to make up for it and had to use 3 of my weekly points
Got in all my exercise! But failed in the food department.
Exercise:
-13 km easy pace run
-1 hour arms, shoulders, abs weight routine
Food:
Breakfast: (0)
Water with crystal light 0
Snack: (0)
Carrot sticks 0
Lunch: (10)
1 C brown rice 5
Veggies 0
Salmon 3
1 tsp oil 1
Teriyaki sauce 1
Snack: (46)-this was more like 30 pts, but I just scratched all my allowance
12 wine gums
8 molasses candies
20 caramel balls
2oz chips
Dinner: (4)
30g homemade oatmeal
1/4 C almond milk
Points Total: (60) ouch!
Notes for today:
-I don't know how to avoid this weekly "binge"...since joining WW I allow myself to use the weekly allowance to "treat" myself if I've lost weight at the weigh-in. The "treat" consists of going to the Bulk Barn and getting a small amount of a few things that I've been craving. I have a wicked sweet tooth and I think about what treats I want all week. The total of the treats is always below the 49 points, but I scratch them all off after this and can stay under 29 points/day for the rest of the week. I want to stop doing this though! It's all junk and it often doesn't quite satisfy me because my previous treating myself was full bags of the same stuff (000's of calories)...suggestions? Other than eating more earlier in the day, I cannot eat anything prior to a long run without cramping/barfing.
Breakfast: (4)
30 gm homemade oatmeal mix (this is an instant oatmeal that I made myself, it contains oats, goji berries, cashews, shredded coconut, condensed milk powder and spices)
1/4 C almond milk
-I'm hungry!!
-Weekends suck!!
-Need to plan my weekends better so that I get in all my exercise, homework, housework, proper meals, etc...I managed to maintain my weight through the weekend, but my motivation and effort definitely flags during the weekend. Why is it easier to get more done during the work week when I have less free time?
6 Week Challenge
have lost 10.4lbs in 4 weeks at WW
