All the Sun For You

A mom, two boys, a husband, and a whole lot of adventure!

12 Weeks of Maintenance

I finished up my 8 Weeks Left of Summer Fitness this past weekend and decided that I am, without a doubt, in maintenance mode.  Weight loss is no longer a goal, but staying at or under a certain weight is.  I still have goals for amount of time spent being active each week, miles run each week until the weather changes for the worse, and amount of net calories consumed daily.  I will not lay out near as much as I’m used to logging here because, well… I’m in maintenance mode.   But I will hold myself accountable here by checking in each week.

Going into the next 12 weeks, I have three simple goals…

  • I want to weigh 145 pounds or less every Wednesday
  • My body fat cannot go above 24%
  • I want to keep doing 5 hours a week of vigorous activity.

That’s it!

I chose Wednesday as my weigh-in day because my body has always corrected itself by then from the weekend before. Since I’m truly in maintenance mode (my rib cage is a solid 31 inches measured just below my breasts, and the doctor says it is impossible for it to get smaller, that this is how I’m built), a mid-week weigh-in makes sense.  I will run this 12-week program from September 2 through November 25 because that gets me up to “the holidays,” at which point, I will kick off another “Happy Healthy Holidays” program for myself.

So far, I’ve done limited exercise, and it won’t count because it’s in the window between program end and program beginning, but I feel like a slacker if I don’t log each workout in some way, so here is my exercise log leading up to the 9/2 start date:

  • Sunday, 08/30/15    5.70 miles in 56:22 (9:47), Net calories 1348
  • Monday, 08/31/15 – mowed lawn for 35 minutes, Net calories 1158

Starting Statistics on 09/01/2015

  • Weight:  143 pounds (up 0.8 pounds from142.2 pounds on 08/29)
  • Body Fat %:  22.8% (up 0.1% from 22.7% on 08/29)
  • BMI:  22.4 (up 0.1 from 08/29)

Measurements:

  • Natural Waist: 27.5 inches (on 08/29/15)
  • Belly Button: 31.75 inches (on 08/29/15)
  • Hips:  35.75 inches (on 08/29/15)

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Goals for the next 12 weeks:

  • I want to weigh 145 pounds or less every Wednesday
  • My body fat cannot go above 24%
  • I want to keep doing 5 hours a week of vigorous activity

Before Pictures on Day 1:

First picture is without flexed abs, second picture is flexed, third picture is front view side-by-side, fourth picture is side view side-by-side

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Week 1 (Ending 09/09/15)

  • Week 1 Statistics
    • Weight (<= 145 pounds):  141.2 pounds
    • Body Fat % (<= 24%):  23.1%
    • Time Spent Being Active (>= 5 hours): 3 Hours 9 Minutes
      • Miles Run (20-30 a week when decent weather):  16.06 Miles
    • Days within Calorie Goals per MFP (1330): 5 days
  • Exercise: 
    • Wednesday – Ran 5.0 miles in 46:13 (9:13)
    • Thursday – None
    • Friday – Ran 5.0 miles in 46:15 (9:13), Walked 1+ miles at 4.5 mph for 14:00
    • Saturday – Ran 5.06 miles in 50:00
    • Sunday – Mowed lawn for 33 minutes
    • Monday – None
    • Tuesday – None
  • Notes: 
    • Well, on Sunday, we were looking for somewhere new to eat breakfast and headed to a northern “suburb” of our area to a local donut shop.  Umm… I had 12 donut holes, a chocolate glazed donut, and a cinnamon twist.  They were the best donuts I’ve ever, EVER had.  I blew my calorie goal for the day by a long shot.  WORTH IT!
    • Saturday was a disaster too – but not as bad as Sunday  😉
    • Monday morning, post don’t binge, and I weigh less than yesterday. No idea how, but I’ll take it.
    • Hottie had his files watch the kids so we could have a quiet lunch and shop together. I was curious about sizing since there are some things I’d like to mail order. Much to my surprise, I’m a solid 6 in all brands and could go to a 4 at Ann Ta.ylor (AT is kind in their sizing – I’m no 4!).
    • I slacked off this first week… I’m not proud of myself. I’ve been solo parenting for three days and I just didn’t have it in me to exercise Monday and Tuesday.
    • I don’t know why, I don’t know how, but I dropped a lot of weight (2 pounds) this first week. I did stay in my calorie goals the days I didn’t exercise, but still. I don’t know.

Week 2 (Ending 09/16/15)

  • Week 2 Statistics
    • Weight (<= 145 pounds):  141.2 pounds
    • Body Fat % (<= 24%):  22.8%
    • Time Spent Being Active (>= 5 hours):  5 Hours 36 Minutes
      • Miles Run (20-30 a week when decent weather):  27.81 Miles
    • Days within Calorie Goals per MFP (1330): 5 days (but 6 days when you calculate the average (1275) of the 6 lowest days)
  • Exercise: 
    • Wednesday – Ran 4.8 miles in 44:45
    • Thursday – Ran 5.0 miles in49:03
    • Friday – None
    • Saturday – Ran 7.25 miles in 1:11:21
    • Sunday – 60 minutes of consistent yard work walking with lawn mowing and other yard work
    • Monday – Ran 5.26 miles in 51:07 (9:43)
    • Tuesday – Ran 5.5 miles in 60:00 (10:54)
  • Notes: 
    • Was trying to get bulk of exercise in before trip to Portland, but trip was cancelled. Should be a lot of exercise this week then.
    • I have a sweet tooth this week and it’s killing me!

Week 3 (Ending 09/23/15)

  • Week 3 Statistics
    • Weight (<= 145 pounds):  144.6 pounds
    • Body Fat % (<= 24%):  22.8%
    • Time Spent Being Active (>= 5 hours):  4 Hours 27 Minutes
      • Miles Run (20-30 a week when decent weather):  21.76 Miles
    • Days within Calorie Goals per MFP (1330): 4 days
  • Exercise: 
    • Wednesday – None – Rest!
    • Thursday – Ran 5.05 miles in 48:00 (9:31)
    • Friday – Ran 5.29 miles in 51:49 (9:47)
    • Saturday – None – vacation
    • Sunday – None – vacation (but managed 11,000 steps even with a 3 hour drive)
    • Monday – Ran 5.1 miles in 47:10 (9:13), briskly walked 1.05 miles in 14:14
    • Tuesday – Ran 5.27 miles in 50:30 (9:35), yard work (mowing, trimming, etc.) for 55 minutes
  • Notes: 
    • We went on an unexpected vacation on Friday afternoon.  I planned on running with Bryson in the mornings while there, but he didn’t wake up early either day.  I did still manage 11,000 steps on Sunday even with a 3 hour drive
    • Ugh… 3.4 pounds!

Week 4 (Ending 09/30/15)

  • Week 4 Statistics
    • Weight (<= 145 pounds):  142.2 pounds
    • Body Fat % (<= 24%):  23.1%
    • Time Spent Being Active (>= 5 hours):  4 Hours 46 Minutes
      • Miles Run (20-30 a week when decent weather):  25.36 Miles
    • Days within Calorie Goals per MFP (1330): 5 days
  • Exercise: 
    • Wednesday – Ran 5.01 miles in 46:07 (9:12), walked 0.3 miles in 5:14
    • Thursday – Fast walked 5.0 miles in 66:00 minutes
    • Friday – Faster walked 4.75 miles in 60:30
    • Saturday – None – at family reunion out of town (but managed 11,000 steps)
    • Sunday – None – out of town but managed 11,000 steps again
    • Monday – Ran 5.0 miles in 46:49 (9:21), and ran 1.0 miles in 10:12 to cool down
    • Tuesday – Ran 4.0 miles in 46:11, walked 0.3 miles in 5:00
  • Notes: 
    • It’s Thursday and the day after weigh-in… And I’m 142 pounds. Quick gain, quick loss. But I hate having 144+ recorded up above
    • We were out of town Saturday and Sunday, but because of the kids being so active wherever we went, I managed to still get 11,000 steps in each day
    • Body fat went up a bit, probably due to the sweets over the weekend
    • I was 14 minutes shy of my 5 hour workout goal, and I’m fine with that

Week 5 (Ending 10/07/15)

  • Week 5 Statistics
    • Weight (<= 145 pounds):  141.2 pounds
    • Body Fat % (<= 24%):  22.9%
    • Time Spent Being Active (>= 5 hours):  4 Hours 52 Minutes
      • Miles Run (20-30 a week when decent weather):  23.61 Miles
    • Days within Calorie Goals per MFP (1330): 5 days
  • Exercise: 
    • Wednesday – Ran 3.13 miles in 30:00, Ran 1.58 miles in 18:21
    • Thursday – Ran 4.75 miles in 45:30
    • Friday – Ran 4.0 miles in 42:00
    • Saturday – None
    • Sunday – Busy walking for over an hour – counting 60:00
    • Monday – Ran 5.0 miles in 47:08
    • Tuesday – Ran 5.15 miles in 49:23
  • Notes: 
    • I’m realizing that I can burn as many calories running a bit slower but longer.  I’m feeling like a slacker.  I shouldn’t be slacking off
    • 23 miles this week is a little light for me, but it’s OK.  I was going to run in Omaha on Saturday to nap Bryson but he napped in my hotel bed with me instead
    • I’m thrilled to be at 141.2 after wine and ice cream last night.  I knew I’d be under 145, but I was expecting 143 or 144.  This week was a good run, despite the Oreos, travel, etc!

Week 6 (Ending 10/14/15) – Half Way!!!

  • Week 6 Statistics
    • Weight (<= 145 pounds):  141.4 pounds
    • Body Fat % (<= 24%):  22.8%
    • Time Spent Being Active (>= 5 hours):  3 Hours 20 Minutes
      • Miles Run (20-30 a week when decent weather):  5.22 Miles
    • Days within Calorie Goals per MFP (1330): 5 days
  • Exercise: 
    • Wednesday – None
    • Thursday – Ran 5.22 Miles in 46:17
    • Friday – None – sick
    • Saturday – None – sick
    • Sunday – None – sick
    • Monday – Mowed lawn (35 minutes), decorated house (17,000 steps this day) 60:00 STILL SICK
    • Tuesday – Housework (16,000 steps this day) 60:00
  • Notes: 
    • I was hoping to be an even 141, but I got SICK… sicker than I’ve felt in a long, long time.  I had no energy for at least 3 days.  Ugh
    • I obviously kept my calories within goals, especially without hard exercise.  I’m not logging every day, but I now what’s in what so I’m still tracking in my head where I’m at and I’ve been well within goals

Week 7 (Ending 10/21/15)

  • Week 7 Statistics
    • Weight (<= 145 pounds):  143 pounds
    • Body Fat % (<= 24%):  23%
    • Time Spent Being Active (>= 5 hours):  3 Hours 23 Minutes
      • Miles Run (20-30 a week when decent weather):  18.64 Miles
    • Days within Calorie Goals per MFP (1330): 6 days
  • Exercise: 
    • Wednesday – Ran 5.01 miles in 48:08 (9:36)
    • Thursday – None
    • Friday – None
    • Saturday – Walked 1+ miles in 25:00 minutes
    • Sunday – Ran 8.06 miles in 1:20:08 (9:56)
    • Monday – Ran 4.57 miles in 50:00 (10:56)
    • Tuesday – None
  • Notes: 
    • Got sick again! Skipped two days, then took a walk, then tried to beat it out of with a 8.06 mile run. Ended up even quicker. Ha!
    • I’ve been embarrassingly constipated for 2 weeks and this week it made me not want to exercise. The 8 miles run did not help. But 3 days of coffee did. Huzzah!
    • Just wasn’t feeling it this week, and my weight shows it.  As I log this, I’m already 5.12 miles in for the next week, and it felt good.  This past week was full of ice cream, apple pie, and a congested chest.  Back at it next week!

Week 8 (Ending 10/28/15)

  • Week 8 Statistics
    • Weight (<= 145 pounds):  143.4 pounds
    • Body Fat % (<= 24%):  23.2%
    • Time Spent Being Active (>= 5 hours):  3 Hours 12 Minutes 01 seconds
    • Miles Run (20-30 a week when decent weather):  9.39 Miles
    • Days within Calorie Goals per MFP (1330): 5 days
  • Exercise: 
    • Wednesday – Ran 5.12 miles in 50:12 (9:48 pace)
    • Thursday – Ran 4.06 miles (hard miles!) in 40:30 (9:58 pace), walked 0.21 miles in 4:00 minutes.  All of this not even 14 hours after running 5 miles the night before.
    • Friday – Ran 4.25 in 51:05 on treadmill
    • Saturday – None
    • Sunday – None
    • Monday – Ran 5.0 miles in 46:20 (9:13!) on treadmill
    • Tuesday – None – Sick
  • Notes: 
    • Weighed 142.0 this Thursday morning.  I hate weighing in so much better the day after an official weigh-in
    • Already doing more this week than I did last week at this time (Thursday night) – I feel like I’m really back in it
    • Our household is sick.  I’m sick… bronchitis.  This was not my best week.  Weight and body fat goals met, days active not met

Week 9 (Ending 11/04/15)

  • Week 9 Statistics
    • Weight (<= 145 pounds):  141.4 pounds
    • Body Fat % (<= 24%):  22.4%
    • Time Spent Being Active (>= 5 hours):  3 Hours 31 Minutes
      • Miles Run (20-30 a week when decent weather):  20.21 Miles
    • Days within Calorie Goals per MFP (1330): 6 days
  • Exercise: 
    • Wednesday – None – started treatment for bronchitis
    • Thursday – Ran 5.10 miles in 49:00
    • Friday – Ran 4.5 miles in 51:00
    • Saturday – None
    • Sunday – Ran 3.1 miles in 29:26, ran 3.0 miles in 30:31, walked 0.21 miles in 5:00
    • Monday – Ran 4.3 miles in 46:00
    • Tuesday – None
  • Notes: 
    • Had to force myself to run – feeling terrible.  BUT – glad I did it!
    • Weighed 141.8 on Thursday morning.  Thursdays are always great weigh-ins.  Ugh.
    • 141.2 on Monday – after the weekend.  Hooray!
    • I am getting very good at keeping within calorie goals – very easy to do on days I workout.  I’m tracking in MFP, but am sure to enter everything on days I don’t exercise to ensure my calorie limits.
    • Starting a new challenge to overlap this one next “week”
    • I noticed last week that my body looked different, especially in my thighs. My scales body fat measurement has ALWAYS been about 6-8% higher than my hand-held body fat monitor. This week… They almost match up perfectly. My body composition has changed!
    • I ordered body fat calipers to see just where I land

Week 10 (Ending 11/11/15)

  • Week 10 Statistics
    • Weight (<= 145 pounds):  140.4 pounds
    • Body Fat % (<= 24%):  22.1%
    • Time Spent Being Active (>= 5 hours):  7 Hours 5 Minutes
      • Miles Run (20-30 a week when decent weather):  24.11 Miles
    • Days within Calorie Goals per MFP (1330): 6 days
  • Exercise: 
    • Wednesday – Ran 5.1 miles in high winds with Bryson. Whoa! Our 5k may have been the fastest we’ve run together!!! 47:57
    • Thursday – 56:00 of INSANI.TY – I forgot how hard that was!
    • Friday – Ran 4.75 miles in 45:21; PiYo upper body 20:00
    • Saturday – PiYo lower body 19:00
    • Sunday – Ran 4.0 miles in 40:00, walked 0.4 miles in 5:30
    • Monday – PiYo upper and lower 40:00; Ran 5.41 in 61:00
    • Tuesday – PiYo core 30:00; Power incline walked 4.45 miles in 60:10
  • Notes: 
    • I was not planning a stroller run on Wednesday night, but Bryson had other plans! 30mph guys, 20mph winds, hills, and pushing a 32 pound toddler makes for a hard run. We ran the first 5k faster than we’ve ever run one together!
    • I’m ready for this challenge to be done because logging in two spots it killing me!
    • Heavy week of exercise, and I am rethinking my thoughts that I can maintain 20+ miles a week while committing to PiYo as well.  7+ hours is a lot of exercise and time out of my days.  We’ll see.

Week 11 (Ending 11/18/15)

  • Week 11 Statistics
    • Weight (<= 145 pounds):  138.8 pounds
    • Body Fat % (<= 24%):  21.8%
    • Time Spent Being Active (>= 5 hours):  6 Hours 27 Minutes
      • Miles Run (20-30 a week when decent weather):  13.1 Miles
    • Days within Calorie Goals per MFP (1330): 6 days
  • Exercise: 
    • Wednesday – PiYo Sweat (37:00)
    • Thursday – Ran 4.50 miles in 45:00, Walked 0.50 miles in 7:00; PiYo lower (21:00)
    • Friday – INSANITY Pure Cardio (38:00); PiYo Sweat (37:00)
    • Saturday – PiYo Core (30:00); Name Game (27:00); abs (3:00)
    • Sunday – REST!
    • Monday – Ran 4.5 in 43:10; walked 0.1 in 2:00; PiYo upper (20:00)
    • Tuesday – Ran 3.0 in 32:30; Walked 0.50 in 7:30; PiYo Sweat (37:00)
  • Notes: 
    • Have really enjoyed doing more than just running!
    • 139.6 pounds on Tuesday!!!

Week 12 (Ending 11/25/15)

  • Week 12 Statistics
    • Weight (<= 145 pounds):  xx pounds
    • Body Fat % (<= 24%):  21.8%
    • Time Spent Being Active (>= 5 hours):  8 Hours 24 Minutes
      • Miles Run (20-30 a week when decent weather):  15.25 Miles
    • Days within Calorie Goals per MFP (1330): 5 days
  • Exercise: 
    • Wednesday – TurbFire (45:00); PiYo Core (30:00)
    • Thursday – Ran 5.0 miles in 51:06; Walked 0.25 miles in 4:00; PiYo Upper (20:00)
    • Friday – INSANITY Max Cardio Conditioning (38:00); PiYo Buns (37:00)
    • Saturday – Ran 5.0 miles in 49:55; walked 0.75 in 11:00
    • Sunday – Rest
    • Monday – PiYo core (30:00), PiYo lower (20:00), INSANITY Asylum vertical plyo (40:00); HIIT 20:00
    • Tuesday – Jogged 4.0 miles in 51:00; walked 0.25 miles in 5:00; PiYo Sweat (37:00); HIIT 15:00
  • Notes: 
    • Lots of time logged this week – probably the most exercise I’ve ever done in one week

Summary (09/02/2015 – 11/25/2015)

  • Weight:   140.4 Pounds
    • Number of Weeks Meeting <=145 pound goal:  12 weeks
    • Pounds Lost or Gained (started at 143.0 pounds):  2.6 Pound lost
  • Body Fat %: 21.4%
    • Number of Weeks Meeting <=24% goal:  12 weeks
    • Body Fat % Lost or Gained (started at 22.8%):  1.4% Lost
  • BMI: 22
    • BMI Points Lost or Gained (started at 22.4):  0.4
  • Time Spent Being Active (goal is 60 hours):  58 Hours 12 Minutes
    • Number of Weeks Meeting >= 5 hour goal:  4 weeks (average of 4 hours 51 minutes per week, which is very close to the weekly goal!  Only off by 9 minutes per week)
  • Miles Run:  229.77 Miles (averaged 19.14 miles per week, only off 0.86 miles per week)
  • Measurements:
    • Natural Waist: 27 inches (27.5 on 08/29/15)
      • Lost 0.5 inches
    • Belly Button: 31.5 inches (31.75 on 08/29/15)
      • Lost 0.25 inches
    • Hips:  35.75 inches (35.75 on 08/29/15)
      • Neither lost nor gained inches

12 Week final

12 Week final side

Past Fitness Logs

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