2011 *New Year* Challenge

[Athene]

Hi,
I was thinking about a 2011 Challenge and wonder about your thoughts as the new year rolls in.

I have had a rough year physically, with multiple and serious sports-related injuries, but I guess I didn't think things had gotten too bad. I have been doing cardio and strength training 2-3 times per week for the last three months while body re-adjusts to the impact of exercise, but I have been pretty liberal with approach to eating and I am noticing now that both waist and hip measurements, plus weight, have gone up slightly. Higher, even, than when I was on bed rest. Basically I feel fat, which I haven't really felt in adult life. I had to buy a size 12 pair of pants the other day because I was feeling completely stuffed into 8s... knowing the next size up involves a plus size store is daunting to me, and I don't want to go that way. Today ended with a photo shoot, I asked husband to take some photos, and I'm amazed by what I saw. I don't look fit like I did 9 months ago, I guess how could I right? Going from training competitively 10 hours per week or more to nothing for 6 months, and then light exercise for 3, will not do anything. I guess I was kidding myself with that. Anyway, the reason I'm posting is because I guess I feel kind of shocked and dismayed, and desperately in need of your support

Here's the plan:

Goal - I'm going to lose just over 21.2 lbs in 3 months and hit fight weight from before injury by March 31, 2011. That's going from 161.2 lbs to 140 lbs.

Workouts - I'm going to do HIIT workouts from home every day. gym membership expired in December but I don't really want to go back there except maybe for a swim every week. I also have a stationary bike at home, should I just be getting on that thing every day regardless of the HIIT? Any thoughts on that?

Nutrition - Yeah we all know it, 4-5 clean meals per day. goal with this is to eat non-vegetable complex carbs with breakfast only, but I'll have to see how I feel.

I have updated body stats tab and I have January 1, 2011 photos, and will post them with an update shot when it feels right, I guess. I'm not feeling super confident about that at this point. I guess I don't believe I'll follow through and feel kind of panicked, like this has happened "all of a sudden", but it's been a slow and aided effort on part to create this 2011 waistline of mine... I'm going to do best. I'm a full time university student without kids or a real job, so if I don't have the time and energy for this, frankly, no one should!

[fit-fanatic-2025]

I feel kind of shocked and dismayed, and desperately in need of your support

You will definitely find support here! I haven't visited tons of forums but the ones I've visited this is hands down the most supportive and kind forum out there. I'm sure you can do it!

[MissJenaKay]

You can do it, dolly! You clearly have the knowledge and the tools, it just takes some support and encouragement from this point, am I right? Best of luck, though you don't need it, because I know that you'll do well.

[Boss Man]

You CAN do it and I'm sure you will.

You've been good to us in the past, with your time and attention, we will be only too willing and glad to do the same for you.

You are a great person and I know your Heart and character will help to see you through.

If you're doing HIIT, then perhaps stay off the stationary bike, as you'll only need HIIT 3 times a week anyway with weights included at some points.

You can use the stationary bike for Intervals so perhaps do HIIT 2x a week and Intervals once to mix it up if you like.

[Athene]

Thanks you three. I was looking forward to checking this all day and if no one responded I would have been crushed!

The first-day-of-the-rest-of--year was strange because there was a quick turn of events this morning that ended with me spending the day on grandparents farm out of town. It was really nice but threw off first day of eating a bit. grandmother prepared specific things, and the culture of family is to eat them and not deny anything, but I had control over the portions. The food grandmother makes is kind of "old fashioned", and I usually eat more frequently and a lot more protein than this but, like I said, it was a weird day on short notice. You'll see the way I eat normally tomorrow.

Nutrition
Breakfast - 1 cup of oatmeal, 6 almonds, 12 raisins, dash of cinnamon,1/2 cup skim milk, water, 250 ml coffee with 1/4 cup skim milk
Lunch - 2 cups of grandmother's tomato soup (from what I could tell it included about 1/3 cup white pasta shells, 1 cup of plum tomatoes, and milk), tea with milk, 1 tea biscuit, water
Dinner - 4 oz roast beef, 3/4 cup potatoes and carrots, 3/4 cup green salad with dressing, 1 dinner roll, 2 pickles, water, tea with milk.
Snack - raw apple, a lot more water.

Workout
HIIT session - 24 rounds of 35 second intervals with a 10 second rest. Exercises in sequence: squats with 20 lbs sand bag, sumo push ups, jump lunges, the plank.

[fit-fanatic-2025]

Thanks you three. I was looking forward to checking this all day and if no one responded I would have been crushed!

HIIT session - 24 rounds of 35 second intervals with a 10 second rest. Exercises in sequence: squats with 20 lbs sand bag, sumo push ups, jump lunges, the plank.

Don't be crushed if sometimes no one responds! It does happen sometimes. At least to me it does!

When you say squat with a 20 pound sand bag, are you squatting down to a sand bag, or are you holding a sand bag?? I don't do a lot of sessions like that where i do body weight exercises. So i was ust wondering.

Love your pics! Martial Arts looks like a really good workout!

[Athene]

Thanks you three. I was looking forward to checking this all day and if no one responded I would have been crushed!

HIIT session - 24 rounds of 35 second intervals with a 10 second rest. Exercises in sequence: squats with 20 lbs sand bag, sumo push ups, jump lunges, the plank.

Don't be crushed if sometimes no one responds! It does happen sometimes. At least to me it does!

When you say squat with a 20 pound sand bag, are you squatting down to a sand bag, or are you holding a sand bag?? I don't do a lot of sessions like that where i do body weight exercises. So i was ust wondering.

Love your pics! Martial Arts looks like a really good workout!

Thanks! Those are vague training photos, but Muay Thai is a big deal to me even though I got hurt pretty badly last year. If you don't fight the workouts are great with no ill-effects

I hold the sandbag or wear it on back during the squat, so I have ahold of it the whole time. You can use the sandbag a lot of ways: over one shoulder, above your head (!), etc. I tried curling it during the squat too, but it got too slippery halfway through to continue that way. I got the idea for the sandbag from bodyrock.tv - a lot of workout structure comes from there as well.

[Boss Man]

Sandbags can be used for a number of things.

Squats, Lunges, normal, forward, walking and side, Tricep Extensions, Curls, Military Presses, Cleans, Torso Twists, Front Raises, all using just one, but you can do things like Farmers Walk with two and possibly Shoulder Presses.

[Athene]

Sandbags can be used for a number of things.

Squats, Lunges, normal, forward, walking and side, Tricep Extensions, Curls, Military Presses, Cleans, Torso Twists, Front Raises, all using just one, but you can do things like Farmers Walk with two and possibly Shoulder Presses.

Good point, Bossman. Like your examples show, you really can use it for anything!

Today was a good day. Felt great, ate much better than yesterday, and had a good workout. I also hit a post-christmas sale at the mall and got some new pants that were a much smaller size than the 12s I bought before the holidays. It turns out they were specific to the store I purchased them in. It just shows that pant sizes are not a good measurement to use because it's not standardized. measurements and weight will remain the benchmark and I won't freak out every time I try on clothes!

Nutrition
Breakfast - 1 cup oats with 6 almonds, 13 raisins, a dash of cinnamon, and 1/4 cup skim milk; and 2 cups of coffee with 2 tbsp of half and half.
Snack - 1 cup avocado, tomato and onion salad with a squeeze of lime.
Lunch - 1 pita with tomato, mushroom, green onion, and goat cheese.
Snack - 1/2 cup cottage cheese, 1/2 raw apple
Dinner - 2 cups chicken and green vegetable stirfry


Workout
HIIT exercises: dynamic squats, pushups, ab pushouts, prisoner getups. Did 6 rounds of 30 sec work and 10 sec rest for each exercise. Only 16 minutes of work, but it hurts.

[Nokie173]

prisoner getups. Did 6 rounds of 30 sec work and 10 sec rest for each exercise. Only 16 minutes of work, but it hurts.

I didn't know what's prisoner getups until I googled it... Interesting.
Here are some Plyometric stuff I do when I'm working out at home. I do like 3 sets and boy... I can't even get up after
Somtimes I do it all together and somtimes I just split the workout for another day
Line Jumps
Ankle hop
Jump Kicks
Tuck Jumps
Broad Jumps
(Split)
Leg Raises
Scissor Cross
Planks
Ball plank
Ball crunch
Dead bug ball
Sumo kick

[Athene]

Thanks, Nokie. I will add those to the list.

Nutrition
I'm drinking a lot more water and not feeling hungry, but I'm trying to up the frequency of meals and to clean things up a bit. I know how unbalanced this is so far.

Breakfast - 1 cup oatmeal with 6 almonds, 13 raisins, 1/4 cup skim milk and 250 ml coffee with milk.
Snack - 2 cups green salad with lemon squeeze
Lunch - 1/2 cup cottage cheese, 1/2 raw apple.
Snack - 2 pieces back bacon (!)
Dinner - 3 eggs, 1 english muffin, 2 tbsp ketchup.

Workout
Today legs and shoulders were very sore, so I made up a core-focused floor routine to burn up some other areas. Thanks to Nokie for the scissor cross!

HIIT exercises: scissor cross, superman, rear leg lift ("butt blasters"?), plank. Did 6 rounds of 30 sec with a 10 sec rest for each exercise.

[pjdrews]

u posted a reply to post, I would like to return the favor

I have to say you are already a strong athletic woman that I aspire to be!
You already have the knowledge of healthy eating and exercise and if an injury is to blame, so be it. Your body needed time to recoup, and now you can get back to it stronger than ever! Being accountable for your diet and exercise has helped me this past year and the tools, forums and feedback from this site should help u too!
Here's to a Healthier and Happier 2011!
-Jen

[Athene]

Jen, you just made day in a way I can not describe. I get stuck in a negative mindset thinking the worst about myself and progress sometimes, but you have completely lightened the load for me today. I am inspired by the people in these forums - from the athletes to those just starting out on the road to weight loss. We all deal with similar issues, no matter what end of the spectrum we are on. I look forward to tagging along on your journey, take care! I'm going to use this motivation to go have an awesome workout!

[Boss Man]

Athene; you just need to be more patient with yourself. Any long-term injury is going to be difficult to get over and the physical deconditioning, is going to take time to shake off until you can return to prior leels of conditioning and wellbeing.

You CAN be proud of past achievements and current efforts to get your lifestyle back to normality, so you just need to focus on what getting back into things properly and getting what needs to happen, back to the way you know they can be, so you can push on from there.

It's alwyas a day at a time with most things, so chin up and don't ever get dishearteneed or disillusioned because you shouldn't. You're a great, great person and you just need time to give yourself a little of the emotional sacrifice you give people on here, becasue you like they are worth it..

Good luck, thanks for all your continued help and support and keep believing yeah, because you ARE making a difference to others including yourself, but you are very human, so take that as a strength not a weakness.

[Athene]

Thanks, Boss. I am taking it one day at a time, and I will try to be patient

Today I almost ate a pizza. I think a cheat meal every week is alright, it certainly has worked for me in the past, but I got really upset when I was about to order it. Becoming so stressed about a stupid pizza made me realize how do-or-die I am about these things. Maybe by the weekend I will genuinely want cheat meal, but I don't want it in the first few days of resolution - that would be crazy! This was the second strong decision I made this week. The first one was to workout every day and not make excuses or let myself down like I sometimes do.

Nutrition
I was starving all evening - I think because I did workout earlier in the day than usual. Hence the heavy evening "snack". Still drinking lots of water.

Breakfast - 1 cup oatmeal with 6 almonds, 14 raisins (yes I count them!), and a 1/4 cup skim milk. 350 ml black Earl Grey.
Snack - 1 small apple
Lunch - 1 small apple, 1/2 cup cottage cheese.
Dinner - 1 cup chicken stirfry with green veg.
Snack - 1 piece sprouted grain bread with crunchy peanut butter and 250 ml of skim milk.

Workout
Felt like cardio today, it definitely loosened things up and it felt great to sweat it out on the stationary bike - 24 rounds of 35 sec sprint and 10 sec rest (just over 18 mins).