Week 3 Check In Results & Workout, Transformation: Phase 2

Week 3 (My 21 Day Check in) 

Weight 202 (down from 210)  Lost 8 pounds!

Body fat 39% (down from 40%)  Lost 1%

NON Scale Victories?  Why, yes, I have those, too!

• I haven't had even an ounce of alcohol since I started this challenge, and I have been so focused on my health, I haven't even wanted it!
• I have been sleeping really well
• I have managed to catch myself when I'm beating myself up or being negative and I've stopped the thoughts in their tracks.  (Sometimes this takes a bit, and sometimes it doesn't "stick" really well, but I'm on it!)

I'm starting phase two a week early.  I am a little weird about things  and I wanted to get my "months" within actual months.  I know, I'm strange.

Anyway, I've made up a chart for tracking this workout that puts everything together so you can easily see your progress.  This is from Jamie Eason's Live Fit Trainer on Body Building's site.  I just made a few tweaks, mostly because I need to be careful of my back and I don't want two full leg days as my legs are already bulkier than I'd like.   I made copies for my family members who are doing this with me so that they can keep track as well.

Last night was our first workout on Phase 2.  Both my husband and my sports loving 17 year old son went to the gym with me last night, even though we went right  after the Super Bowl started!  That's some dedication, right there!

I had to do assisted pull ups.  I needed 115 pounds of assistance!  Ugh!!!  BUT, that just ups my determination.  I will be able to do some unassisted pull ups by the end of this 12 week challenge!  I was actually sore by the time we left the gym, and was definitely feeling my lats this morning!  Yay for a great workout!

Then... I'll need new goals!

Anyway, I just wanted to share my workout with you... I've been keeping up and doing well!

Don't forget our February Squat Challenge!  I'm keeping up with that, too!

Rest Day! Planning Ahead: Failing to Plan is Planning to Fail

Source: bodywork.blogg.no via David on Pinterest

Today I made up my at-a-glance calendar for February as well as taking the time to make up a google doc to keep track of my daily workouts (which are 95% from Jamie Eason's 12 Week Trainer, Phase 2)

I'm going to work out a shopping list and meal/snacks list as well so that I make sure I always have food on hand.  Although I am sticking pretty closely to Paleo, there are some aspects of Tim Ferris' "Slow Carb" as well (I add beans and lentils, because honestly my budget can't keep me full with JUST meat) AND I have at least one meal replacement shake a day as well, mainly because I can't afford to buy as much organic food/nutrients as I get in my shakes.)

Eating Enough:  I think I need to track my calories at least one week out of each month to make sure that I'm eating enough.  I think that I'm not getting enough calories each day... but, I am eating healthy, so that is still progress!

Here is the "Google Drive" Document that I use to track my daily workouts, weight, sets and reps.  I actually print it out and take it to the gym with me and then I input the numbers when I get home.  That way I can see at a glance how my levels of fitness and strength are improving over time.  Yeah, I'm a little OCD, but this is the best way for me to see continued progress.  I am the type that needs to SEE continued progress so that I can stay motivated to continue.

Here is a clip to see the chart I linked to above.  I like this format because I can type in the first weeka nd just cut and paste for the remaining weeks.  I also save a blank copy of this workout for sometime in the future when I want to go back through this routine again.

February Squats Challenge!!!

I love squats.  I love that they work SO many muscles at once and I can just do them in spurts when I'm already getting up to do something.

I found this challenge on Pinterest, but from all of the different pins, not one of the ones I found was actually linked to a blog post.  I found a link to this tumblr, but I must say I'm woefully inadequate when dealing with tumblr, so I still can't find this particular post.  Hell, I don't even know if that's something you can DO on tumblr.  (I said I was woefully inadequate!)

ANYWAY, I'm going to do this challenge for February.  I think I'll print out one for my bathroom mirror and one for my fridge so the kids can do it with me if they want to.

I'll be enjoying squats and working up the nerve for a bigger challenge for March.  Maybe planks or burpees?

Share your favorite challenges with me!