Nikina70's Journal

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17 January 2024

Lovely workout this morning with Heather Robertson - 30 MIN Full Body Strength / HR12WEEK EXPRESS : Day 58 with my 5kg and 2.5kg (for chest flyes) dumbbells

I like that it had a warm up and cool down within the workout so I didn't have to do a separate video after - so I've saved a few more of hers to do soon. Hoping to get back up to 6.5kg soon and increase steadily. Thanks to Wifey for the inspiration!!!

This morning I had Cliff Richard's song Summer Holiday in my head, which I'll keep as my motivation. These weeks before my family holiday at Easter will pass anyway so I may as well try to make them count - even if it's just the minimum effort I can manage. It's better than giving up and doing nothing.

This week I've had the all too familiar excuse that work got busy and I nearly just threw in the towel, but I just need to adjust my schedule a bit. So, on Monday and Tuesday evening I went to sleep at 11:15pm and 11:30pm and then I could wake up feeling ready for the day at 6:15am and then 6:30am this morning. I should be able to do a workout every second day at 7am.

Last week I only managed 2 and then on Friday I tried a Sydney Cummings one in the afternoon and ended up not having enough time to finish it and skipped a set so didn't feel like that was a complete workout and didn't diarise it.

On Sunday we did go for a nice walk with some friends so I ended up on over 13k steps. I'm nowhere near 10k a day, but still averaging over 6k average a day is fine for now.

Still trying to stay positive through winter and so far so good.

Hope you all have a Wicked Wednesday! xxx

(5 comments)

12 January 2024

My Renpho scale says 68.35kg this morning. I'm not too bothered because average daily calories are just under 1600 so far for the week so if I keep the next two days under 2400 a day I would average out below 1800. We'll see how that goes. I'm thinking I might have a whoosh tomorrow morning, but as long as I get back to last week's weight by next Friday it's all fine. Fluctuations do happen for whatever reason and as long as I stick to my plan it will correct eventually.

So far I've only done 2 half hour YT strength workouts, so I will try to fit the third one in before Sunday. Doms have been crazy so I hope that becomes a bit more bearable.

Hope you all have a lovely weekend! xxx

Weight:	Lost so far:	Still to go:	Diet followed:
68.3 kg	17.7 kg	3.3 kg	Reasonably Well

(1 comment) Gaining 0.5 kg a Week

10 January 2024

This morning I did:
Kaleigh Cohen Strength - Full Body STRENGTH TRAINING | BUILD MUSCLE!
followed by her:
POST-WORKOUT STRETCH for Injury Prevention & Flexibility

This one was a keeper so I've saved it to my favourite workouts list. Used 5kg weights pretty much throughout except for the shoulder press, for which I used 2.5kg. I think I can probably move those up now, but just easing back into it for a bit. The doms from Monday's workout were pretty intense so the stretch after this workout felt amazing. I need to keep incorporating those because they make such a difference. Oh, and I did the workout in 1.25 speed to save time - it didn't seem too revved up, but not sure exactly how much time I saved.

So far I'm still not managing to get up at 7am when my alarm goes off because it's still dark and my bed is just too warm and comfy. But, I did manage to move at 8am and get it done. It helps that work hasn't really started up yet this week, but I'll keep trying to get that earlier.

Motivation this week comes from hearing about two more people who've lost their lives this week and I'm just so conscious that every moment is a gift and not a given. Trying to make the most of my time and the blessing of good health.

Happy Wednesday everyone! The sun is shining here today so I hope there are sparks of sunlight (or tiny blessings) wherever you are too! xxx

(1 comment)

10 January 2024

Hubby's not keen on this curry so I'll be having it tomorrow as well. Added some piri piri sauce for a bit more heat.

(10 comments)

08 January 2024

This morning I did:
Kaleigh Cohen Strength - 30-min Upper Body Strength Training with Dumbbells | Build Muscle at Home!
Followed by her: Upper Body Post-Workout Stretch

Only used 5kg and 2.5kg dumbbells and alternated and modified quite a bit. I'll aim for 3 x 30mins a week. Let's see if I can keep it going for the next 10 weeks. My flights are booked to spend 17 days with family in Cape Town over Easter, which will be amazing!

I've already ordered a beautiful Apricot summer dress on Vinted and I would love to have some killer upper arms by then and get rid of the pesky muffin top too. This was the holiday that got cancelled in 2020 and it's been 4 years before we are finally trying again. So much has happened since then so I'm trying not to build up too much expectation, but will just try to go with the flow of it all.

I would love to get below 1800 average daily calories, but last week it was 1900 on the dot. Will try to improve this week and see if I can take it down to 1750 using IF 14:10 to help. I'll try to keep my water intake up and at least 30g of fibre a day too. I think protein is hovering just below 70g a day right now and I guess I'm fine with that. Not going OTT on the strength training just now, but I might try to up my efforts once spring and summer arrive.

For the next 10 weeks, I'd just like to build some arm strength, reduce/remove the muffin top and get my weight below goal so I can feel comfortable. I feel like I've said this before and never really reached my goal, but I guess it's just a constant thing - and for me it's about lifestyle choices and not a "diet". Getting back to calorie counting is what works for me and that's just the way it is.

I see so many people on YouTube trying to lose weight and they end up not being consistent with their calories and don't track accurately or at all for days on end. Getting it to be a smooth, easy process is what will get them to the finish line. Oh, and they often all set their deficits way too high - I don't believe that any grown adult can exist on 1200 calories a day (unless they weigh something like 50kg). It's not sustainable and just a waste of time in my opinion. I think every person has to find their own sweet spot. Stick to it consistently for about 4, 6 or 8 weeks and then take a break of a day/weekend or even a week before getting back to it again. Once you get into a rhythm it's so much easier. And small adjustments along the way are easier to make stick - rather than huge drastic measures or changes that are hard or impossible to keep up.

I don't feel too unhealthy or unfit right now. I'm averaging just over 6k steps a day and my evening job is still keeping me quite active. I haven't maintained perfectly, but I feel closer to my goal again than I have been for some years, so I feel like this will be the year for getting back to maintenance solidly and then on to more strength.

Hope you all have a wonderful week 2! Let's crush it!
xxx

(12 comments)

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