Category: Hammer & Chisel

Abs Show Progress, or Lack-There-Of!

by Courtney, posted in Fitness and Health, Hammer & Chisel

I have a new measuring stick when it comes to my fitness – my abs.  The last 9 weeks really whipped them into shape and they went from being acceptable to really defined for a gal who was never an athlete growing up.  I sort of became obsessed with them, celebrating little things like a new vein popping up on my stomach or a smaller “muffin top” when I’d sit.

I worked really hard for them, and continue to do so.  I do abdominal work *almost* every night.  I have a really bad back and with stronger abs, my back feels better so there are a lot of reasons to take care of them.  I snap pictures every few weeks to make sure I’m not slacking.  Ha!

January 25, 2016
January 25, 2016

 

This is how I'll take front and side photos to show close-up progress - consider this my mid-program progress photo!
February 4, 2016

 

The vein that appeared on my stomach after a couple of weeks of H&C started to fade last week when I slacked off. But just 3 days back on and here it is, even when I'm not flexed. Hooray!
February 25, 2016

 

March 10, 2016
March 10, 2016

From February 4 to March 10, it’s obvious there’s been some slacking off.  I’m back on the wagon though, and I expect a bit of a turn-around the next time I feel compelled to photograph my abs for comparison reasons.

H&C Challenge – Weeks 8 & 9 – ALL DONE!

by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 8 Statistics (Ending 03/01/2016)

  • Weight:  x pounds
  • Body Fat %:  x%
  • Time Spent Being Active (>= 6 hours): 6 Hours 28 Minutes
    • Miles Run:  21.01 Miles
    • Number of Runs (>=3 runs a week):  5 Runs
  • Days within Calorie Goals per MFP (1390): 5 days
  • Exercise: 
    • Wednesday – Ran 3.0 miles in 28:30; Walked 0.55 miles in 8:00; Hammer Plyo (25:00); 10 Ab Hammer (12:00)
    • Thursday – 10 Ab Hammer (15:00)
    • Friday – Ran 4.5 miles in 45:07; Walked 0.50 miles in 7:18; Lifted weights (34:00)
    • Saturday – Rest – BUSY DAY!
    • Sunday – Ran 4.0 miles in 39:50; Walked 0.35 miles in 5:00; 10 Ab Hammer (12:00)
    • Monday – Ran 5.01 miles in 45:20; Walked 0.3 miles in 5:19; 10 Ab Hammer (13:00)
    • Tuesday – Incline walked 2.8 miles in 40:08; Lifted weights (40:00); 10 Ab Hammer (12:00)
  • Notes: 
    • I am really bored with lifting weights – I’m struggling keeping motivated to drag weights out every day
  • Picture of the Week:
The vein that appeared on my stomach after a couple of weeks of H&C started to fade last week when I slacked off. But just 3 days back on and here it is, even when I'm not flexed. Hooray!
The vein that appeared on my stomach after a couple of weeks of H&C started to fade last week when I slacked off. But just 3 days back on and here it is, even when I’m not flexed. Hooray!  (My thumb is just under it there on the left.)
  • The Week’s Workouts:

3 1 spread

Week 8 + 1 Statistics (Ending 03/08/16) – FINAL!

  • Weight:  x pounds
  • Body Fat %:  x%
  • Time Spent Being Active (>= 6 hours): 7 Hours 23 Minutes
    • Miles Run:  23.59 Miles
    • Number of Runs (>=3 runs a week):  5 Runs
  • Days within Calorie Goals per MFP (1390): 5 days
  • Exercise: 
    • Wednesday – Ran 3.0 miles in 33:32; Walked 0.2 miles in 3:00; 10 Ab Hammer (12:00); Weight lifting (22:00)
    • Thursday – Ran 2.0 miles in 21:11; Walked 1.85 miles in 26:50; 10 Ab Hammer (12:00); Weight lifting (26:00)
    • Friday – Rest
    • Saturday – Ran 6.0 miles in 53:00
    • Sunday – 10 Ab Hammer (13:00)
    • Monday – Ran 6 miles in 55:00; Walked 0.54 miles in 10:00; 10 Ab Hammer (12:00); ISO Speed Hammer (23:00); PiYo Sweat (27:00)
    • Tuesday – Ran 3.3 miles in 30:00; Walked 0.7 miles in 11:30; Hammer Conditioning (30:00); 10 Ab Hammer (12:00)
  • Notes: 
    • It seems strange that I’m having a downturn in stats but am spending plenty of time exercising… I blame it all on food and exhaustion.  Not excuses, but reasons
    • I didn’t weigh in because we had a date night the night before Wednesday
    • Overall, I’m happy with my progress and the program, but I will say that lifting weights 6 days a week is really hard to do – I’m ready for a break!
  • Before and After Photos:
9 Weeks of weight lifting and it's obvious my abs were the big winner!
9 Weeks of weight lifting and it’s obvious my abs were the big winner!

 

Not exactly the same angle, but there are some changes
Not exactly the same angle, but there are some changes

 

I'll take it! Definite progress in arms and abs
I’ll take it! Definite progress in arms and abs

 

Honestly, I don't notice much of a change here other than my shoulder muscle looking larger
Honestly, I don’t notice much of a change here other than my shoulder muscle looking larger

H&C Challenge – Weeks 6 & 7

by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 6 Statistics (Ending 02/16/16)

  • Weight:  ? pounds
  • Body Fat %:  ?%
  • Time Spent Being Active (>= 6 hours): 5 Hours 38 Minutes
    • Miles Run:  13.17 Miles
    • Number of Runs (>=3 runs a week):  3 Runs
  • Days within Calorie Goals per MFP (1390): 6 days
  • Exercise: 
    • Wednesday – Ran 5.05 miles in 50:00; Walked 0.40 miles in 5:50; Hammer Conditioning (30:00); 10 Hammer Abs (12:00); 7-Day Arms/Back Challenge (7DABC) (11:00)
    • Thursday – Chisel Cardio (38:00); 1/2 of Chisel Endurance (16:00); 7DABC (5:00); 10 Ab Chisel (10:00); Ran 3.03 miles in 32:00; Ran 0.34 in 5:00
    • Friday – Hammer Power (38:00)
    • Saturday – Rest- SICK
    • Sunday – Rest – SICK
    • Monday – Total Body Chisel (35:00); 7DABC (7:00), Ran 4.0 miles in 38:19; Walked 0.35 miles in 5:16
    • Tuesday – Rest
  • Notes: 
    • Not a good week – I’m burned out.  More on that later.
  • The Week’s Workouts:

Week 6

Week 7 Statistics (Ending 02/23/16)

  • Weight:  141.8 pounds
  • Body Fat %:  21.4%
  • Time Spent Being Active (>= 6 hours): 6 Hours 27 Minutes
    • Miles Run:  20.27 Miles
    • Number of Runs (>=3 runs a week):  5 Runs
  • Days within Calorie Goals per MFP (1390): 6 days
  • Exercise: 
    • Wednesday – Ran 3.1 miles in 27:46; ISO Strength Chisel (35:00); 10 Ab Hammer (12:00)
    • Thursday – Ran 3.0 miles in 29:45: Walked 0.35 miles in 5:12; ISO Speed Hammer (24:00); 21DFX Yoga (10:00)
    • Friday – Rest
    • Saturday – Ran 5.14 miles in 49:33; Ran 1.01 miles in 10:16
    • Sunday – Ran 3.10 miles in 26:52; Walked 0.56 in 12:00; Hammer Abs (13:00)
    • Monday – Chisel Endurance (36:00); 10 Ab Chisel (12:00)
    • Tuesday – Ran 3.0 miles in 28:13; Ran 1.01 miles in 8:07!; Max Hammer Strength (36:00); 10 Ab Hammer (12:00)
  • Notes: 
    • I am adding a +1 week at the end to make up all of the skipped H&C workouts from my week of burn-out (overlap between weeks 6 and 7)
    • From this Sunday on, I hope to do ab work every single day until 3/8
    • I’ve modified my plan for the next fitness period that I’ll be tracking to be more realistic with my abilities to do both weights and ramp up my running
  • Pictures of the Week:
Bryson and I went for a run today, first one in months! I wasn't sure if he'd still tolerate it, but he loved it! So there we were, pretty far from home and about to turn 3.5 miles and shooting for a total of 5 so I took a little park access road back, thinking it hooked back into the trail. It didn't. We ended up at the end of the road with a creek between us and the trail. Hmmm... Not about to tack on an additional 1+ miles by going back, I decided to all-terrain it across the TINY creek with Bryson in the BOB. I got him across but the front wheel started sinking into the mud, and I was attached to the stroller with the wrist strap and could not get leverage to hop across. I fell into the creek and the stroller turned completely over, with Bryson upside down in the mud! He was unfazed and we got upright again, but we were covered in mud! I grabbed my phone, brushed myself off, laughed with a gal who watched the whole thing, and headed home. 6.15 miles later, I strolled up our sidewalk and... No house key. It fell into the creek. So, we hopped in the car (hubs was in the driveway on his way out) and drove back to that damn access road and retrieved the key and my rape whistle. Three things were confirmed with this experience: 1) I can laugh anything off as long as the sun is shining, 2) I NEVER lose anything and 3) my kid is the most tolerant running buddy EVER!
Bryson and I went for a run together on Saturday, first one in months! I wasn’t sure if he’d still tolerate it, but he loved it! So there we were, pretty far from home and about to turn 3.5 miles and shooting for a total of 5 so I took a little park access road back, thinking it hooked back into the trail. It didn’t. We ended up at the end of the road with a creek between us and the trail. Hmmm… Not about to tack on an additional 1+ miles by going back, I decided to all-terrain it across the TINY creek with Bryson in the BOB. I got him across but the front wheel started sinking into the mud, and I was attached to the stroller with the wrist strap and could not get leverage to hop across. I fell into the creek and the stroller turned completely over, with Bryson upside down in the mud! He was unfazed and we got upright again, but we were covered in mud! I grabbed my phone, brushed myself off, laughed with a gal who watched the whole thing, and headed home. 6.15 miles later, I strolled up our sidewalk and… No house key. It fell into the creek. So, we hopped in the car (hubs was in the driveway on his way out) and drove back to that damn access road and retrieved the key and my rape whistle. Three things were confirmed with this experience: 1) I can laugh anything off as long as the sun is shining, 2) I NEVER lose anything and 3) my kid is the most tolerant running buddy EVER!
I am exhausted behind my own belief, and the kids are in quiet time/napping, and I really just wanted to sit around and think about how tired I am. Yes, pity party over here. But that's not a good use of time so I laced up my runners and hit the pavement. Fastest 5k time of my entire existence! I guess it's time to start really thinking about upping my speed! Sub 27:00 - my goal for years and it wasn't even a race day!
I was exhausted beyond my own belief on Sunday, and the kids were in quiet time/napping, and I really just wanted to sit around and think about how tired I was. Yes, pity party over here. But that’s not a good use of time so I laced up my runners and hit the pavement. Fastest 5k time of my entire existence! Sub 27:00 – my goal for years and it wasn’t even a race day!
  • The Week’s Workouts:

2 23 spread

H&C Challenge – Week 5

by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 5 Statistics (Ending 02/09/16)

  • Weight:  144 pounds
  • Body Fat %:  21.8%
  • Time Spent Being Active (>= 6 hours): 4 Hours 57 Minutes
    • Miles Run:  10.85 Miles
    • Number of Runs (>=3 runs a week):  3 Runs
  • Days within Calorie Goals per MFP (1390): 5 days
  • Exercise: 
    • Wednesday – Chisel Balance (40:00); Ran 3.3 miles in 32:26; Walked 0.20 miles in 3:00
    • Thursday – PiYo Sweat (37:00)
    • Friday – Ran 3.5 miles in 35:14; Walked 0.65 miles in 10:00; ISO Speed Hammer (23:00); 10 Ab Hammer (11:00)
    • Saturday – 10 Ab Hammer (11:00); 10 Ab Chisel (10:00)
    • Sunday – REST
    • Monday – Ran 3.0 miles in 29:17; Walked 0.2 miles in 3:00; Total Body Hammer (42:00); 10 Ab Hammer (11:00)
    • Tuesday – REST (again)
  • Notes: 
    • Getting more serious about nutrition this week
    • I am changing where I take my close-up front and side photos – the closet has better lighting to see abdominal muscles, something I never thought would be important to me (because I never had them!)
    • Life got in the way this week.  As I’m writing this, I’ve already run 5.45 miles and done 2 H&C workouts for Wednesday, so I’m back at it.
  • Progress Photos:
This is how I'll take front and side photos to show close-up progress - consider this my mid-program progress photo!
This is how I’ll take front and side photos to show close-up progress – consider this my mid-program progress photo from week 4!  Left image is without flexed abs, right image is with flexed abs
  • The Week’s Workouts:

 Week 5 Progress

Keeping it Real

by Courtney, posted in Fitness and Health, Hammer & Chisel, Keeping it Real

As I’ve mentioned before, I’m in a few fitness groups on FB. A while back, someone posted a video of a very fit mom explaining her loose skin, or “pooch,” from having her kids. I totally have the same thing, so I took a peak. She was answering a gal’s question about what you can do to make it go away. The answer is…

Nothing.  Well… except plastic surgery.  So… NOTHING!  😉

Two days ago, in another FB fitness group with thousands of members, a gal posted a picture of herself standing upright with flexed abs, and then a photo of her tummy when she bends over to show her child-bearing “pooch.” She posted it because she’s gotten lots of attention for her transformation and hard work, and she wanted all of the ladies out there to see that she has a “pooch” that will be with her forever unless she has surgery to remove it, which she has no interest in doing.

I have also noticed that one of the gals in the Hammer and Chisel videos has the same thing as well as stretch marks on her tummy. I really appreciate that the program creators picked someone like her to represent us moms. A lot of the times, these exercise videos only include seriously hard-bodied people and I love that the BB team sees the value in including normal people in their videos. If you’ve seen a 21 Day Fix video, you know what I’m talking about.

So… I’m keeping it real as well! I’ve posted a photo of the spot that plagues me the most, but here is my “pooch,” the saggy, loose skin that shows the world that I am a mom, and a mom who’s proud of what created her “pooch!”

Look at that loose skin when I lean over... I hate it, but I can live with it!
Look at that loose skin when I lean over… I hate it, but I can live with it!

 

H&C Challenge – Week 4 – Half Way Done!

by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 4 Statistics (Ending 02/02/16) – Half Way Done!

  • Weight:  143 pounds (down 1.6 pounds from start)
  • Body Fat %:  21.5% (down 1.1% from start)
  • Time Spent Being Active (>= 6 hours): 7 Hours 47 Minutes
    • Miles Run:  12.02 Miles
    • Number of Runs (>=3 runs a week):  3 Runs
  • Days within Calorie Goals per MFP (1390): 5 days
  • Exercise: 
    • Wednesday – Rest day; Chisel Cardio (only 8 minutes before interruption); 10 Ab Hammer (12:00); 10 Ab Chisel (11:00)
    • Thursday – Ran 3.8 miles in 38:02; Walked 0.20 miles in 3:00; Chisel Cardio (37:00)
    • Friday – ISO Speed Hammer (23:00); TurboFire 40 (43:00); 10 Ab Hammer (14:00)
    • Saturday – Ran 4.11 miles in 36:10; Walked 0.3 miles in 6:24; 10 Hammer Abs (12:00)
    • Sunday – Hammer Power (38:00); 10 Hammer Abs (12:00)
    • Monday – Ran 4.1 miles in 38:34; Walked 0.38 miles in 8:00; Total Body Chisel (35:00); 10 Chisel Abs (10:00)
    • Tuesday – Hammer Power (38:00); PiYo Sweat (31:00); 10 Hammer Abs (11:00)
  • Notes: 
    • I’m realizing that I just really need to be running in addition to these workouts – running whips me into shape faster than anything
    • Holy smokes, I got to run outside on Saturday and it was fantastic! I ran super fast (for me) in my new shoes!
    • Kept weight at 142.6-143.0 all weekend!
    • Finishing at 143.0 pounds and 21.5% body fat means that I am carrying 30.75 pounds of fat right now
      • I started at 144.6 pounds and 22.6% body fat which equates to 32.68 pounds of fat
      • I’ve only lost 1.6 pounds, but I’ve lost 1.94 pounds of fat, so a good conversion is going on and that makes me happy!
  • Progress Photos (Week 0; Week 4 – all with flexed abs):

4 weeks front

4 weeks side

4 weeks front flex

4 weeks back

  • The Week’s Workouts:

Week 4 Progress

  • Measurements at 4 Weeks (Half-Way Point):
    • Natural Waist: 27.25 inches (started at 28 inches, so a loss of 0.75 inches)
    • Belly Button: 31.5 inches (started at 32 inches, so a loss of 0.5 inches)
    • Hips:  35.75 inches (started at 35.75 inches – no change)
    • Chest:  33.0 inches (started at 32.5 inches, so a gain of 0.5 inch)
    • Leg (Left):  19 inches (no change)
    • Arm (Left):  11.0 inches (started at 10.75 inches, so a gain of 0.25 inch)

  • Progress to Goals for the 8 Week Challenge:

    • Finish on 03/01/2016 with a body weight loss of 6% or more
      • This is not looking to happen – shedding weight is just not in the cards for me right now
    • I am targeting a loss of 2.0% or more of body fat as reported on my handheld body fat monitor
      • This could still happen if I dial in my eating better – I am down 1.1% half-way through
    • I want to see major changes in my physique since this is a weight training program – I want incredible before and after photos!
      • At the half-way mark, I see some great changes:  Stronger arms, more toned abs, loss of inches, veins becoming visible in my arms and abs, toned legs
    • Complete 6+ hours a week of dedicated exercise
      • Spot on every week if not exceeding!
    • Run 3 times a week at minimum
      • Dropped down in weeks 2 and 3 but picked up again in week 4.  With weather getting better, I may hit this goal
    • Complete the full Hammer and Chisel 8 week program
      • On target – not a single missed workout!
    • Supplement my fitness with at least 2 BOD (bea.chbo.dy on dem.and) workouts a week
      • I’ve done 11 BOD workouts in 4.4 weeks so I’m exceeding this goal
    • Stay within daily net calorie goal of 1390 calories at least 6 days a week
      • Averaging 5 days a week
    • Follow as closely as possible the eating plan per the food containers supplied by H&C
      • Bah – not doing!
    • By the end of the 8 weeks, I want my minimum distance on the treadmill to be 4.0-5.0 miles (need to work up after a long break in running)
      • Already there!

    Starting Statistics on 01/04/2016

    • Weight:  144.6 pounds
    • Body Fat %:  22.6% with the handheld (x with calipers, x% with the Tan.ita scale)
    • BMI:  22.6

H&C Challenge – Week 3

by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 3 Statistics (Ending 01/26/16)

  • Days within Calorie Goals per MFP (1390): 5 days
  • Time Spent Being Active (>= 6 hours): 7 Hours 14 Minutes
    • Miles Run:  3.65 Miles
    • Number of Runs (>=3 runs a week):  1 Run
  • Body Fat %:  21.8% (up 0.2% from last week, still down 0.8% from day 1)
  • Weight:  143 pounds (down 1.6 pounds from day 1)
  • Exercise: 
    • Wednesday – 21Df Cardio (29:00); Ab challenge (2:00)
    • Thursday – Max Hammer Strength (36:00); 10 Minute Hammer Abs (12:00); Ab challenge (6:00); HIIT/Fire 30 (31:00)
    • Friday – Chisel Abs (10:00); 5:00 of Hammer Abs
    • Saturday – 21 DFX Supreme Power Strength (31:00); PiYo Sweat (35:00); Hammer Abs + challenge (14:00)
    • Sunday – ISO Strength Chisel (35:00); Chisel Agility (38:00); Chisel Abs + challenge (12:00)
    • Monday – Chisel Balance (40:00); Hammer Plyo (25:00)
    • Tuesday – Max Hammer Strength (36:00); Ran 3.3 miles in 31:32; Walked 0.35 miles in 5:10
  • Notes: 
    • And on day 2 of this week, I’m at 142.4 pounds.  Why couldn’t that have happened when I weighed in yesterday?  GAH!
    • Nutrition is pretty on point this week in regards to calories.  I need to get more fruits and veggies in though
    • Prepped 4 salads for my husband and me on Thursday night for Friday and weekend lunches – it felt good to make those mid-week instead of just on Sunday!
    • My right shoulder is in serious pain – took Friday off unexpectedly
    • Planning out into spring, I’m thinking of starting a 4-week Chisel program followed by a 4-week Hammer program after this one wraps up and it would run from Mar 2 – April 30
    • I’ve lightened my running due to my shoulder and new plans to run a half marathon in July, with training starting 5/1.  I will still run with this challenge, but the mileage goals will kick in in March when I change programs
  • Picture of the Week:
    • I’ve been pretty down lately with a sad shoulder that has stopped weight lifting and most intense workouts for a few days, but as I walked by the mirror two days into taking it easier, I caught a glimpse of this, and remembered that I didn’t build this body in 2 days, and I won’t lose it in two days.  Perspective (and awesome lighting, for the win!)!
Full color
Left is relaxed – normal. Right is flexed.
  • The Week’s Workouts:

Week 3 Progress

Feeling Sorry For Myself, But Keeping Perspective

by Courtney, posted in Fitness and Health, Hammer & Chisel

I’ve hurt my shoulder… Badly. My shoulders are my weak point when it comes to strength. They’ve been causing me problems and trips to physical therapy since 2003. They are super sensitive to stress and both times I’ve done Max Hammer Strength, I’ve thrown out my right shoulder pretty badly. I may be done doing shoulder work with that workout, I think that might be prudent.

I haven’t lifted a weight in two days. I almost skipped everything altogether yesterday but ended up doing ab work. Today, my husband reminded me that rest is good, stress is bad, and I agreed with him to take it easier. I did a 21 Day Fix Extreme workout that didn’t require weights (I felt like a pansy), a PiYo workout to stretch things out, and ab work. Not a big calorie burning day so I really watched it with food.

I felt sorry for myself.

As I was getting dressed in our closet, I caught a glimpse of my almost naked body in the mirror and, for the first time, saw what my husband has been telling me in regards to my abs. All of that nighty ab work is paying off, and skipping a few days of hard weight lifting to stay safe so I can start it up ASAP again is critical. I always feared that skipping a day or two would pudge me up, but my newly acquired perspective on the state of my health and body has given me the courage to rest when needed, which is a really nice change. I looked at myself and thought, “this didn’t happen in a day or two, and resting for a day or two won’t take it away.” I also thought to myself, “I never, ever thought I’d ever look like this.” Yes, I was feeling sorry for myself, but also feeling proud of how far I’ve come these last 19+ months.

Maybe I’ll lift weights tomorrow, maybe I won’t (I did!). But it will be ok if I can’t. And that is a healthy perspective for me, even if I do still feel a little sorry for myself. 😉

H&C Challenge – Week 2

by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 2 Statistics (Ending 01/19/16)

  • Weight:  144.4 pounds
    • Gained 1.0 pounds from week 1, but still 0.2 under starting weight
  • Body Fat %:  21.7%
    • Gained 0.2% from week 1, but still 0.9% under starting percentage
  • Time Spent Being Active (>= 6 hours): 7 Hours 15 Minutes
    • Miles Run:  7.13 Miles
    • Number of Runs (>=3 runs a week):  2 Runs
  • Days within Calorie Goals per MFP (1390): 4 days
  • Exercise: 
    • Wednesday – Chisel Agility (38:00); Fire 45 (45:00); 10 Min Chisel Abs (10:00)
    • Thursday – Ran 3.0 miles (33:00); Walked 0.33 miles (5:00)
    • Friday – Rest
    • Saturday – 10 Hammer Abs, 10 Chisel Abs
    • Sunday – Hammer Conditioning (30:00); Chisel Balance (38:00); Chisel Agility (34:00)
    • Monday – Total Body Hammer (43:00); 10 Min Hammer Abs (12:00); HIIT 20 (19:00)
    • Tuesday – Hammer Power (38:00); Master Cardio (17:00); Ran 3.15 miles in 31:35; Walked 0.65 miles in 10:00; Chisel Abs (10:00); Ab Challenge (1:30)
  • Notes: 
    • We went on vacation for the weekend (Th-Sat) which was great timing because my shoulder was on fire from Hammer Max ISO Strength.  That meant a lot of work had to be made up after 3 days of H&C resting, and I got it done by Sunday afternoon!
    • I ate like crap on vacation.  I’ll be undoing that for a few weeks in the body fat department
    • Somehow still getting over 10,000 steps a day even on days spent in the car for 3 hours – my activity level is high right now
    • Weight the day after vacation was 144.4 – not terrible given the lack of exercise for a few days!
    • Weight started creeping up on Monday and I honestly don’t know why
    • Not thrilled with the weight gain and body fat % gain, but I did take 3 days off, so what do I expect?
      • According to simple calculations, I gained 0.5 pounds of fat, and 0.5 pounds of everything else
  • Picture of the Week:
Week 1 - 3
Top – Week 0 Middle – Week 1 Bottom – Week 2
  • Progress Photos (Week 0; Week 2):

Week 2 Front

Week 2 Back

Week 2 Side

  • The Week’s Workouts:

Week 2 Progress

 

H&C Challenge – Week 1

by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 1 Statistics (Ending 01/12/16)

  • Weight:  143.4 pounds
    • Loss of 1.2 pounds
  • Body Fat %:  21.5%
    • Loss of 1.1%
  • Time Spent Being Active (>= 8 hours just this first week): 11 hours 49 Minutes
    • Miles Run:  16.5 Miles
    • Number of Runs (>=4-5 runs just this week):  5 Runs
  • Days within Calorie Goals per MFP (1390) (>= 7 days this week): 6 days
  • Exercise: 
    • Monday – Ran 2.5 miles in 25:00; Chisel Balance (40:00); PiYo Sweat (35:00)
    • Tuesday – Ran 3.0 miles in 30:11; Walked at 4.0 mph for 5:00; Hammer Plyometrics (25:00)
    • Wednesday – Ran 3.0 miles in 30:06; Walked 0.25 miles in 3:00; ISO Strength Chisel (35:00)
    • Thursday – TurboFire Fire 60 (67:00)
    • Friday – ISO Hammer Speed (23:00); 10 Minute Hammer Abs (11:00); HIIT 30 (30:00)
    • Saturday – Chisel Endurance (36:00); INSANITY Pure Cardio (44:00)
    • Sunday – Total Body Hammer (43:00); Hammer Abs (12:00); Fire 30 (37:00)
    • Monday – Chisel Cardio (38:00); Chisel Abs (10:00); Ran 4.0 miles (40:00); Walked 0.32 miles (6:00)
    • Tuesday – Ran 4.0 miles (31:30); Walked 0.32 miles (5:00); Max Hammer Strength (35:00); 10 Minute Hammer Abs (12:00)
  • Notes: 
    • I started the challenge at 147.2 pounds but was 144.6 after just one day of working out, so I changed my start weight to 144.6 to be fair to myself and the program
    • By day 3, prior to working out, I weighed 143.4 pounds, so a nice 1.2 pound drop/correction
    • I think you’d have to try to fail at this program. If you do even the base minimum, you will see results
    • Feeling looser after resting from H&C and doing a Fire 60 HIIT – those kicks felt so good at the end once my legs were loose!
    • 142.6 pounds on day 5 – a loss of 2 pounds for the week so far!  Back to my pre-crazy holiday eating (that started on Christmas Day)
    • Another 0.4 lost by day 6, for a total of 2.4 pounds so far which is still due to a correction from the holidays
    • Sunday morning was great on the scale, but I was not good during the day and ate too much hummus.  HA!  It will be interesting to see where I land Wednesday morning
    • Prepped another week’s worth of salads on Sunday night and sent 2 with my friend to get her started on the right foot on Monday!
    • We had the almond crusted chicken 3 times this week – the entire family loves it!
    • xx
    • In regards to food, some days were good, some days were bad, but I ended up netting under my goal every day when you look at average net calories eaten per day
    • I am already seeing results in my abs and shoulders from this program, so I’m going to take progress pictures every two weeks
    • Body Fat is back in the 21%’s!
  • Picture of the Week:
B Boy
My little dude “lifts weights” while I run on the treadmill. He’s always been my workout buddy, riding in the BOB for up to 9 miles at a time, accompanying me to the Y, doing PiYo with me at the house, and cheering me on when I hit the treadmill. He’s the best cheerleader ever! “Go, Mommy! Run faster!”
  • Progress Photos:
1 week and 2 days of H&C + running + clean nutrition = CHANGE
1 week and 2 days of H&C + running + clean nutrition = QUICK PROGRESS.  I am committed to taking progress photos every other week, but may just do them weekly based on this week’s change!
  • The Week’s Workouts:

Week 1 Progress

  • Starting Statistics on 01/04/2016
    • Weight:  144.6 pounds
    • Body Fat %:  22.6% with the handheld (x with calipers, x% with the Tan.ita scale)
    • BMI:  22.6