Fitness Challenge Week 10 – Home Stretch #NSnation

Fitness Challenge Week 10 – Home Stretch #NSnation

heart rate watch
375 Calories Burned in 30 Minutes

Welcome to our last week – Week 10 (July 22 to 29) of the Meet My Goals Fitness Challenge!  You can join in at any time, so please don’t hesitate to add your fitness goals for this week in the comments.  If you’re just now joining our challenge, catch up with these posts:

Week 9 Report (7/16 to 7/21)
I was much better about following my  Nutrisystem meal plan this week.  I’ve found that if I plan ahead and make sure I have PowerFuel foods ready to go – string cheese, hard boiled eggs, lunch meat – that it is much easier for me to grab one of these high protein snacks and not allow myself to go for chips or binge because I’ve become famished.   I’ve discovered through my journey with Nutrisystem that making sure to have protein snacks between meals really makes a difference curbing my appetite.

Makes sense right?   I haven’t quite figured out why some weeks it doesn’t feel like I have time to boil a dozen eggs, but if I just check each Sunday (conveniently the day I post about my weight loss journey) and put a pot of water on to boil while I’m writing, it’s super easy to make sure I have boiled eggs handy during the week.

The kids like eating hard boiled eggs for snacks too, which I’m much happier about than having them grab a handful of chips or a package of fruit snacks.  Win-win.

Exercise

I only ran once last week due to a variety of factors that aren’t going away any time soon – work schedule, kids schedules, record setting heat days, etc.  So I need to figure out a system that will work for me to get my exercise in even with the ever present excuses that come with my busy life.

I’m thinking that I need to plan on running while my kids are running – basically, when they are at soccer practice, I bring my shoes and iPod and run around the park.  Granted I won’t run nearly as long as their hour and a half practices last, but 45 minutes is more than enough to meet my 5K fitness goals.

I know I’m not the only one with a busy schedule.  What do you do to fit exercise into your routine?

Target Heart Rate

Although I only used it once this week, I really love having my heart rate monitoring watch.  I bought it at Goodwill about 6 months ago and have used it to both calculate a more accurate calorie burn than I get with generic calculators and also to keep an eye on my max heart rate.  My watch shows I burned 375 calories when I ran, but my phone only said I burned 230.  Did I mention how much I love my watch?

I don’t want to give myself a heart attack as I push myself to run harder, longer, faster.  So, I put a somewhat flexible limit on how high I let my heart rate go.  If it tops 170 bpm I stop running and start walking until it’s back around the 130 beats per minute range.

target heart rate
My Max Running Heart Rate

My heart rate watch tells me that during my run last Sunday my peak heart rate was 174 bpm. I was curious what my actual max heart rate should be, so went to the expert of everything – Google.  Per the Mayo clinic website, a guide to calculate your maximum heart rate is

220 bpm minus your age

For me that makes it 182.

The Mayo clinic also has a great calculator that tells you what your target exercise heart rate range should be.  It is purely based on age and there are disclaimers everywhere about talking to your doctor, that weight, heart condition, medications etc. affect your personalized target heart rate range.  But for me, I feel comfortable using this tool as a guide.

target heart rate zone

So, I’ll be reprogramming my watch to consider 127 to 155 bpm as my target heart rate range and see how that affects my results from these runs I’m going to be getting in during soccer practices.

Weight Loss Results

  • Last Week’s Weight – 208.6
  • Week 9 Results – minus 2.0
  • Current Weight – 206.6
  • Total Loss – 16.4 lbs

I didn’t meet my goals, but I did lose 2 pounds!  Two steps forward.  I never thought I’d be excited about weighing 206 pounds, but I am.  I can not wait for that scale to dip below the 200 mark.

I’ve been thinking about why I’m more focused lately and I’ve realized that putting my weight out there, saying it out loud – not just to myself, but to my 5 readers the world, has been more motivating than I expected or gave it credit.  I really, really want to be able to post numbers in the 100’s, to be able to move that weight on the doctor’s scale below the 200 lb notch.

I don’t want to flinch when someone in real life says they read my recent post and I immediately think that means they see a big fat 206 on my forehead.  So the power of embarrassment is working for me, but I’m also feeling the power of sexy too.

Yesterday I wore a tank top all day and I felt pretty darn good.  Nothing special, just a tank – but there weren’t unsightly bulges, my shoulders and arms are starting to see some definition, and most importantly I felt good.  I stood up straight and I looked people in the eyes and I felt good.  I’m not quite there with wearing shorts, but I want to be.  I want to put on a pair of shorts and feel just as good, not worry about cellulite and if my knees are saggy.  Seriously, how do you get toned knees?

Baby steps though.  I’m seeing progress and feeling pretty good.

How did you do?  

Please leave a comment saying if you met your goals Yes/No for entry into the weekly drawing.  

Comments will be open until Wednesday. 

My Week 9 Goals (7/15 to 7/21)

  • Exercise 3 times.
  • Follow Nutrisystem plan a minimum of 4 days.
  • Stick to good food choices – limited carbs and lots of water.
What goals are working for you?  

Please leave a comment letting us know what you are committing to this week.   The winner will receive 4 free song downloads to add to their playlist (your choice) to help motivate you!

Weekly Prizes

You do not need to share your weight in order to win prizes.  Each week you get to pick your goal and if one is a weight loss one, just let us know how much you lost (no need to share starting and ending weight).  At the end of the 10 week period, the person that lost the most pounds (as self reported) will win a prize as will the person that exercised the most minutes.

The following have graciously offered to add a little more incentive by sponsoring this challenge with some small prizes:

Please consider following each of these brands via facebook or twitter as thanks for their generosity.

Winners

Week 8 (7/8 to 7/15)

Our next winner – Week 10 – is going to win 4 songs to download to their playlist that energize and motivate them (your choice).

Can’t wait to see how you do!

PLEASE leave a comment on this post and I will add you to a Challenge email list to get weekly reminders to check in.  I promise I will only use this list for the Challenge reminders.

Don’t forget to subscribe to Mom in Management via emailfacebookrss, or twitter.

**Disclosure:  Nutrisystem is providing 4 months of their program at no charge in exchange for my review.  Want to lose weight and get healthy on Nutrisystem? Join today by calling                                      1-888-853-4689                     or by visiting Nutrisystem.

***If there are other ways I can make this Challenge better for you, please let me know!

7 Responses to Fitness Challenge Week 10 – Home Stretch #NSnation

  1. Wow! 16 lbs! You go girl! I am so proud of you!!!! One reason I got my exercise bike is so that I could ride when i wanted regardless of weather, worrying about gym hours, etc… it works for me. I love being able to exercise at home. Update time I suppose. I am doing really well. I have been walking and getting out as much as possible. I am still at the 3 lb mark gained so I am not fretting. Speaking of exercise, today is he day I try to start back riding my bike. Yes, I know slowly………..But, I am so excited to be able to get back at it! I hope you all are doing well!

  2. Awesome progress Daria – especially with all you have going on! Fitting in time to workout is hard – I wish I could take a long walk or run at lunch, but (a) it is too hot right now, and (b) no place to shower at work! I mean really – who is going to want to meet with a hot, sweaty girl who smells bad to discuss a potential working relationship???? To say nothing of my poor office mates!

    I generally get into work very early, and then leave mid-late afternoon to get home to my elliptical. I try to get in about 3 workouts a week, although I would love to do more. And I usually have to work at least 4 more hours after dinner, so that mid-afternoon break is a good one.

    For the past week, I did stick to my Weight Watchers – down 9 pounds. Woohoo!!! My targets were: (1) Drop weight to what I weighed when I left the University; (2) Drop to what I weighed when my sister-in-law and brother-in-law got married. Weird goals, I know, but they were both times when I felt REALLY GOOD about myself. So, I have now reached Goal #1, and am working towards Goal #2. Which I know will be a MUCH HARDER journey, but I am motivated.

    Have a happy, healthy week everyone!

  3. WOW Daria!! Another 2 pounds, You Go Girlfriend! That’s amazing! I’m so excited that I met my goals again this week. I walked 2 miles 6 days out of last week and I feel so good. I also worked out 3 times. I’m going to keep my goals the same because they seem to be working and with my busy schedule I feel like I’ll be too stressed if I set goals that arent’ attainable. Thank you again, Daria, for organizing this challenge. It’s just what I needed in my life.

  4. So proud of you, Daria. You are doing great!
    It’s really hard to fit in exercise when you work a 40-hour week, especially when you add your commuting time (3 hours RT for me). I’ve made it my habit to change into workout clothes as soon as I get home, grab a handful of almonds and glass of water for a quick snack, then get busy on whichever workout I’ve chosen for the day. (I’m rotating videos these days to keep it interesting.) My family has learned that they don’t ask me questions about dinner until AFTER I’ve finished my workout and am breathing normally again. :)
    I missed my goals last week – did an after work meet-up with friends and only got 4 workouts in – but I did lose another pound. That’s a total of 24 so far.
    I was wondering about my less-than-toned knees, too, but I noticed that they are really starting to look a lot better. Just stick with it!

  5. WTG Daria! I have been so off track lately. It has just been way too hot to eat or move, or even breathe some days! I haven’t even faced the scale in weeks. It is fairly easy for me to get my exercise in normally as I live about a mile from work and normally walk. But since I have been staying home with my daughter this summer and only going to the office 2 days a week on average even my exercise is way off.

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