Nikina70's Journal

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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)

05 January 2024

Happy Friday to all my FatSecret friends out there! It's been a while, and I've missed all of you and being on here properly. I hope you've all had a wonderful, restorative, joyful, and restful festive season, and I wish you all a fabulous 2024 ahead!!!

My Renpho scale says 67.85 kg today, and that is down from 69.6 kg last Friday. I have been counting calories since Monday, but I have not been too strict yet, just easing into it.

This week, and for three weeks last year I did some extra hours at my evening job, which has kept me quite busy because it's often meant walking there really early as well - in all sorts of weather. Thank goodness I got some good waterproof boots and a foldable pair of rain pants a while ago. Still haven't gotten a balaclava, but I remembered an old buff I have that does the trick of keeping my face warm on occasion (thanks to Katsolo for that idea).

We had a pretty good time, even though this time of year comes with some melancholy for me with missing my mom, who passed away in 2020 just a few days before Christmas. She has been in my thoughts throughout December.

We drove down to Bournemouth again on Christmas Eve to spend time with my sister-in-law and niece, and the drive was surprisingly quicker and easier than last year. We had a lovely vegetarian full roast dinner on Christmas Day and then a lovely walk to the beach on a not too cold and blustery day on Boxing Day.

Our drive back the next day was not as lovely because we got caught in traffic in the rain and only arrived home like 5 hours later. But, it was good to be home again! On Friday evening last week, we went to see some live jazz at a great little local venue, which recently opened nearby. The band wasn't that great, but we loved the setting, and the staff were all lovely, so we'll be looking out for more live music there.

I also got some good news yesterday that my Spouse Visa extension was approved. I spent November working on the application, and it was all done and dusted by the 3rd of December, so it only really took a month for the decision. I am so very grateful and relieved!!! Now, it's just 2.5 years until the next one.

I look forward to catching up properly and reading up on everyone's journals over the weekend, and then perhaps from next Friday, I'll start to get serious about losing these last 3 kilograms. It's about time! This is the year to get back to strength!

Have a lovely weekend, everyone!!! xxx

Weight:	Lost so far:	Still to go:	Diet followed:
67.8 kg	18.2 kg	2.8 kg	Reasonably Well

(15 comments) Losing 0.1 kg a Week

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