Goals Met = New Goals to Set

 

That’s my motto when it comes to fitness. As I’ve said before, health and fitness isn’t a “journey,” in my opinion, because a journey has a beginning and end, and I see no end to my health and fitness. Once my current goals are met, I set new ones.

I didn’t meet all of my goals in my last 8 week challenge, but the main goal I missed (weight) was not the most logical goal for a challenge spanning the holiday season. Last year, I did lose weight over the holidays, but I was still nursing and I didn’t know then what a cardio machine my little guy was. Ha! I should have known better this year that dropping weight over the holidays, a holiday season I enjoyed quite a bit but that was sprinkled with some pretty intense stress, wasn’t a truly doable goal. I am in maintenance mode, after all.

Going into my next challenge that starts on Monday (tomorrow!), I’m not sure what my goals will be. I know that dropping at least 1.5% body fat will be a goal, but weight, hours of exercise, etc… I just don’t know yet.

I’m thinking on it.

I’m scared of my initial weigh-in because this morning, I saw a number I haven’t seen in 10 weeks. Yikes. But a high starting number on a regimented program sets me up for success. It wouldn’t be the end of the world to start at 145 pounds. Ha! Same with body fat, the higher starting number after a quick rise (in less than a week) is easy to drop. If it drops pretty quickly, I’ll up my body fat loss goals. I like to play fair and I know how my body reacts to a few days of thoughtless eating followed up with discipline.

I have not looked at the Hammer and Chisel program closely enough to know what kind of calorie burn I’ll get from it. My heart rate monitor will give me that info quite quickly. I suspect I’ll be doing quite a bit of BOD workouts for cardio and I know I want one of my goals to hit the treadmill 3 days a week and work up my distance again to no less than 5.0 miles by the end of the 8 weeks. I haven’t run in over two weeks! I need to force that – I do love it, after all! I miss it.

So… Just writing this out, some goals are emerging. I know that I want INCREDIBLE before and after photos, and following the nutrition plan closely enough should generate those. You all know I won’t miss a workout in the 48 planned series (I’ll make up if I miss them, like I did every PiYo workout), so combing that with the nutrition plan should give me the physical results I want.

So yeah… I’m thinking on it!

8 Week Countdown to NYE – Wrapped Up!

(My progress, week to week, can be found linked at the bottom of this page)

I learned something really important this time around – NEVER make weight loss goals over the holidays.  Good lord, I don’t know what I was thinking.  I got over-confident and thought that I could keep my weight loss going when… I’m in maintenance mode.  So crazy!  I started at 140.0 pounds (but was 141.4 pounds just the day before) and ended up at 143.0 pounds – a gain of 3 pounds.  BUT – I went from 22.9% body fat to 21.9%, a drop of 1% points and that equated to LOSING 0.75 pounds of fat and gaining 2.25 pounds of muscle and/or water.  I think I gained a combo of both.

My physique looks different from when I started this challenge, a challenge focusing on PiYo.  I did lose some in inches in places that are hard for me to lose them, and my arms, shoulders, back, and abs got a lot stronger, a lot more defined.

So… I’m happy!  No one likes seeing the scale go UP, but as long as the body fat goes down, I need to learn to live with it.  At the end of the day, fat was lost, muscle was gained, and the important parts were toned up.  Oh – and my butt firmed up, and I trimmed down my worst spot, the saddle bag on my right hip that I call my “fat pocket.”  It doesn’t look great, but it is visibly better.  So, I keep working at it.  HA!

Summary

  • Goals for the 8 Weeks:
    • Finish on 12/31/2015 SAFELY in the 130’s (meaning a couple of weeks prior to 12/31 weighing in in the 137-139 range)
      • Did not meet AT ALL.  I got so close at the 4 week mark, but then things got personally tough here and I lost my focus
    • I’d really, REALLY love to see a body fat percentage in the 21% range again on my handheld body fat monitor
      • Goal MET – 21.9% at the end and was as low as 21.1%, but mostly hovered at 21.4% until the end
    • I want to see major changes in my physique since I’m so dedicated to PiYo
      • Goal MET
    • Complete 5+ hours a week of dedicated exercise
      • Goal MET
      • I averaged over 7 hours of exercise a week – 7 hours and 4 minutes a week!
    • Run 20-25 miles a week on average
      • Not met AT ALL
      • Moving the treadmill has been a problem that will be resolved in the next few weeks
    • Complete the full PiYo 8 week program
      • Goal MET – I did all 48 workouts and didn’t skip a single one!
    • Supplement my fitness with at least 2 BOD (bea.chbo.dy on dem.and) workouts a week
      • Goal MET
    • Stay within daily net calorie goal of 1390 calories at least 5 days a week
      • Goal met until the last two weeks

    Starting/Ending Statistics

    • Starting Weight (11/11/2015):  140 pounds
      • Finished at 143.0 pounds on 12/31/2015
      • Gained 3 pounds
    • Body Fat %:  22.9% with the handheld (22.2% with calipers, 22.8% with the Tan.ita scale)
      • Finished at 21.9% on 12/31/2015
      • Lost a full percentage point
      • Converted fat to muscle, losing 0.75 pounds of fat and gaining 2.25 pounds of water and muscle
    • BMI:  21.9
      • Finished at 22.4

    Starting (11/11/2015)/Ending (12/31/2015) Measurements:

    • Natural Waist: 27.5 inches
      • Finished at 27.0 inches
      • Lost 0.5 inches
    • Belly Button: 32 inches
      • Finished at 31.5 inches
      • Lost 0.5 inches
    • Hips:  35.5 inches
      • Finished at 35.5 inches
      • No gain or loss of inches
    • Chest:  33.5 inches
      • Finished at 32.5 inches
      • Lost 1.0 inches
    • Leg (Left):  19 inches
      • Forgot to measure
    • Arm (Left):  11 inches
      • Forgot to measure

 

Before and After Photos

Left photos are before, right are after.  All are flexed abs.

8 week final 2

8 week final

8 week final 3
I didn’t take before photos of this angle. Left is un-flexed, right is flexed

8 Week Countdown to NYE – Weeks 7 & 8

Week 7 (Ending 12/23/15)

  • Week 7 Statistics
    • Weight:  ? pounds
    • Body Fat %:  ?%
    • Time Spent Being Active (>= 5 hours): 5 Hours 26 Minutes
      • Miles Run (20-25 a week when decent weather):  0 Miles
    • Days within Calorie Goals per MFP (1390): 4 days
  • Exercise: 
    • Thursday – PiYo Sculpt (28:00); 12 DoF (32:00)
    • Friday – Rest
    • Saturday – PiYo Sweat (37:00); 12 Dof (39:00)
    • Sunday – Rest
    • Monday – PiYo Hardcore on the Floor(33:00); PiYo (28:00); 12 DoF (36:00)
    • Tuesday – PiYo Drench (48:00); Low HIIT 20 (27:00); 12 DoF (18:00)
    • Wednesday – Rest
  • Notes: 
    • x

Week 8(Ending 12/30/15)

  • Week 8 Statistics
    • Weight:  143 pounds
    • Body Fat %:  21.9 %
    • Time Spent Being Active (>= 5 hours): 8 Hours 4 Minutes
      • Miles Run (20-25 a week when decent weather):  0 Miles
    • Days within Calorie Goals per MFP (1390): 3 days
  • Exercise: 
    • Thursday – 12 Dof (45:00)
    • Friday – Rest
    • Saturday – 12 DoF (55:00); Ab Work (15:00)
    • Sunday – PiYo Strength Intervals (22:00); PiYo Sweat (38:00); PiYo Buns (28:00); 12 DoF (28:00)
    • Monday – PiYo Drench (48:00); PiYo Core (30:00)
    • Tuesday – piYo Sculpt (27:00); TurboFire 60:00
    • Wednesday – PiYo Sweat (37:00); TurboFire 60 (51:00)
  • Notes: 
    • I’m lucky I work out, because I’m eating like shit
    • I’ve learned to NEVER set weight-loss goals over the holidays if your challenge ends right after the holiday – you’ve got to enjoy a few goodies!  January is for diet corrections
    • Total hours:56 hours, 18 minutes
    • Average hours per week:  7 hours, 2 minutes
    • Was to take 8 rest days, took 10
    • Was to do 48 PiYo workouts, did all 48
    • Made up every PiYo and most other planned workouts

Goals for the Next 8 Weeks:

  • Finish on 12/31/2015 SAFELY in the 130’s (meaning a couple of weeks prior to 12/31 weighing in in the 137-139 range)
  • I’d really, REALLY love to see a body fat percentage in the 21% range again on my handheld body fat monitor
  • I want to see major changes in my physique since I’m so dedicated to PiYo
  • Complete 5+ hours a week of dedicated exercise
  • Run 20-25 15-20 miles a week on average
  • Complete the full PiYo 8 week program
  • Supplement my fitness with at least 2 BOD (bea.chbo.dy on dem.and) workouts a week
  • Stay within daily net calorie goal of 1390 calories at least 5 days a week

Starting Statistics on 11/05/2015

  • Weight:  140 pounds
  • Body Fat %:  22.9% with the handheld (22.2% with calipers, 22.8% with the Tan.ita scale)
  • BMI:  21.9