Week 5 Check In

Week 5: Oct 19 - Oct 25

Week 4 did not quite go as planned. My diet was decent but I missed someone workouts as a result of not getting up and doing my AM workouts. It was a great lesson in why sticking to your plan is needed. I didn't see any weight loss in Week 4 - but I also was not expecting it with my plan being off.

Week 5 - went much better. Getting up in the AM has been a real challenge - the combination of having colder temperatures and being sore from pushing hard on lifts has made me tired in the mornings. I was able to comfortably wear some size 6 pants this week that have been too small. The scale is messing with me - showing an increase this week despite the pants fitting. I also have lost some more inches. I am noticing my stomach area (where I need to loose the most body fat) is really squishy this week. I am hoping this is the fat layer starting to metabolize!

My energy has also been okay - I am noticing I need to drink more water. I have to remind myself to stay hydrated with the cold.

At this point I am four weeks out from a vacation in Hawaii so I am hoping to bust through some more of this body fat!!

A review of Week 3 goals:

1. Hit the Goal of 6 Workouts - with the intention of getting in the extra lower body session I got in (4) workouts this week including the second lower body workout. 
2. Get the weekend Macro's down I hve been doing better on weekends
3. Avoid snacking on the free food at the office I have been doing okay here - but avoiding the Swedish Fish is really hard.....

Nutrition Plan:

I did well with my nutrition - Friday was client entertainment for lunch and dinner. Knowing all week that would happen I kept macros in check on other days.

My hunger picked up and I have been having a zone bar for that afternoon snack.

Workouts:

Workouts were good. I upped weights on all weight workouts this week!!

Saturday - Rest
Sunday-   I did a long cardio session with a killer lower body session.
Monday- Back
Tuesday - Rest
Wednesday - Lower Body + Deadlifts
Thursday - Cardio + Arms
Friday- Rest

Supplements:

This was a mixed bag - I need to get back on the supplements

Progress - What did I learn???
I took a back seat to my stress this week and just observed. Some stress is under out control (how we react to situations) other is not.

Weight In:
1. 9/21/2013 - 138 lbs
2. 10/12/2013 - 136.6 lbs
3. 10/27/2013 - 140 lbs ????? This is curious even though I am getting smaller....I am not far out from TOM so it could be some bloat as well....

Measurements:

This is a bit mixed with some increases and some reductions. I am seeing reductions in the glutes and arms. Some increases in the chest area and legs. I was a little bloaty today so that may have made measurements off a little.

Goals for Week 6: 

1. Get up at 4 am and no snooze!
2. DISCPLINE
3. No snacking on the free food at the office! 

Week 3 Check In - Signs of Progress

Week 3: Oct 5 - Oct 11

Week 3 - things are meshing and I am getting it together. I got to bed earlier and got organized.....and I am starting to see some progress! Per the Lean Bodies consulting plan - you should be disciplined and evaluate every 2 weeks and see how your doing. Given my set back last week I did progress this week and am pleased to report it is working! I lost some weight and measurements are showing some tightening!! My energy has also been good as well - this is really important to me as my job requires lots of brain power.

A review of Week 3 goals -

Goals for Week 3: 

1. Work for it! - check! 
2. Get in at least 5 workouts (the goal is 6) - 5 workouts in + on days with no active workout did a long walk with the hubby
3. Tighten up the diet to get a better understanding if the calories are working  - check! 
4. Avoid snacking on the free food at the office  - check! (I did have one little nibble of a cookie - and it didn't really taste good. A good reminder that most snacking is mindless)

Nutrition Plan:

I was on plan all week. I have been following Ava Cowen's  journey back to fitness post injury as a motivator. It has really inspired me to get the diet/macro's under control and dial it in.

I got in all my meals. The only meal I have not had yet is my late afternoon snack. I have found that to date I was not hungry late afternoon - so I have not had that meal. I have been eating my dinner on time. This does make my calories a little shorter than plan. Should I try and eat this snack if not hungry? or wait for metabolism to pick up and reach this point?

On Thursday and Friday morning I woke up hungry - I take this as progress - the metabolism is picking up.

Workouts:

Workouts were good. I upped weights on all weight workouts this week!!

Saturday -  I did a long cardio session with a killer lower body session.
Sunday - Hubby and I went hiking - you can read more about it some inspiration from nature
Monday - Back, Back, Back
Tuesday - Rest
Wednesday - Long ab Session - increased the weight on the cable Ab exercises. I am really trying to strengthen my core again.
Thursday - Cardio + Arms

Supplements:
I did really well here - I took everything all week with the exception of Friday night

Progress - What did I learn???

I took a back seat to my stress this week and just observed. Some stress is under out control (how we react to situations) other is not.

Weight In:
1. 9/21/2013 - 138 lbs
2. 10/12/2013 - 136.6 lbs

Measurements:

Goals for Week 4: 

1. Hit the Goal of 6 Workouts - wth the intention of getting in the extra lower body session
2. Get the weekend Macro's down
3. Avoid snacking on the free food at the office