12-Week Shape Up! Week 4

If you missed the previous weeks and would like to join in, check out Goodbyes, WLS, Baseline, and the 12-Week Shape-Up. Week 1's challenge is at the bottom of the blog post.



Week 3 is in the books. Congratulations! Now it's time to weigh-in, both in regards to your weight, and in regards to how you did with your weekly challenge. As a reminder when measuring your weight, try to do it at the same time every Monday, in the same clothes, and before breakfast if possible.

How did you do?

12-Week Shape Up! Week 3 Weigh-In:
  • Weight: 308
    • Previous Weight: 310
    • Weekly Loss: 2
    • Total Loss: 12
  • Weekly Challenge Success and Challenges
    • Successes: I spent more days this week succeeding at meeting my activity and calories goals than failing. Even with a huge frustration in the form of that monthly monster in mah belleh! I did miss two days of morning walks, but 5 days of morning walks, 7 days of evening walks, and 7 days of coming in on the low end of my calories was a huge win.
    • Challenges: On Sunday, (this seems like a pattern, and again) I was craving unhealthy foods... this time it was Crazy Bread from Little Caesar's. I didn't win the fight this time, but the good news is I was under my calorie count for the day, even with giving in. It's about moderation, right? And doing well 95% of the time instead of 5% of the time.
12-Week Shape Up! Week 4 Challenge: Get Strong

Keep up with your cardio from the past two weeks - make it a habit! And this week, bring some weight to the party. Find a good weight-building exercise: It doesn't have to be at a gym or with an expensive set of weights. You can get a pair of affordable kettlebells and do some tush-kicking kettlebell exercises, or just use your own body weight.

Once you've chosen the exercise (or exercises), focus on doing these three days a week. Do either as many reps/sets as you can, increasing naturally as you strengthen, or decide on a set/rep goal for you to meet that is fairly challenging.

The mantra for this week is to get strong.

Let's build some calorie-nomming muscle, starting this week!


Disclaimer: I am not a medical professional. Please speak to your doctor before beginning this or any stage of the 12-Week Shape Up!

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