Join us for the Fall 2016 Low Carb Challenge!
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Happy Monday! ๐ Weโre kicking off the 9th week of the challenge, and itโs time for the 8 Week Weigh-In.
If youโre participating in the Challenge Facebook Group, use that link to post your weigh-in. Otherwise you can leave a comment here on this post.
Weโre kicking off the Exercise Challenge today! It will run for 34 days, now until October 29th, ending with the current Low Carb Challenge.
The goal is simple: to get in the HABIT of making exercise part of your daily lifestyle.
The challenge: to exercise daily, even if itโs just stretches or walking some days!
I lost all of my weight just eating low carb. Exercise isnโt necessary for weight loss, but it IS true that muscle is leaner than fat so youโll easily lose inches by adding exercise โ even if you donโt lose pounds.
Speaking of scales, when I started exercising I upgraded to a full body composition scale.
It gives you a more accurate view of your progress by measuring body fat, water weight, bone density, muscle mass, etc. I use this one.
Iโve often said I wish I had started working out much sooner in my weight loss journey.
Thatโs because Iโve been very unhappy with my leaner body. What was under the layers of fat I lostโฆ didnโt look the same as it did before I gained that weight. I ended up โskinny fat.โ ๐ Toning makes such an amazing difference in your overall appearance, and in how you FEEL. ๐
Exercise at your own level, of course.
This additional mini-challenge is designed to encourage you to be more active in your everyday life, and to work up to a more active lifestyle. You donโt have to spend hours in the gym or on the treadmill either. I often do Tricep Dips and my Ab Carver (both!) while half a pot of coffee is brewing. ๐ It really doesnโt take that much time!
Thatโs what I love most about strength training over cardio, the fact that it takes MUCH less time.
Plus Iโve seen much faster results!
I also love the Focus T25 Fast Results Workout for the same reason: faster results in just 25 minutes.
If you are unable to do strength training or high impact exercises, consider what you CAN do โ stretches, water aerobics, yoga, walking, etc.
The goal is simply to be more active and move your body more!
I challenge you to get SERIOUS with usโฆ for just 34 days!
If youโre able, I encourage you to REALLY challenge yourself.
If youโre not able to exercise at all, thatโs okay! Just continue on with and finish out the current Low Carb Challenge with us. ๐
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Free & Easy Home Workout Ideas
I canโt remember where I found this image, but I saved it because itโs very simple Ab & Arm workouts you can do with hand weights at home:
I always enjoy the free workout videos from Fabletics because they target specific goals & muscle groups, like this one for toning your back:
And my favorite, the one below for Booty Sculpting. ๐
I really like this ladyโs home workout videos too:
Hereโs the second one Iโve done before. She makes the workouts fun:
You can find tons of home workouts on YouTube, depending on what you want to focus on or what kind of workouts you want to do. Sometimes I just want it to be FUN and I LOVE to dance, so Iโll find something like this:
That oneโs a personal favorite. ๐
Hereโs my own video for easy Tricep Dips too:
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Things I Have, Use & Love for Exercising:
My Northside Burke II Shoes top the list because I love to walk, hike, take my great dane creek-wading, go caving and kayaking, and just play outside in general. ๐
Iโm currently researching the best pair of running shoes though, because Iโm getting SERIOUS about training to run a marathon. ๐ If you have running experience and can recommend the ideal shoes, let me know!
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I have traditional 5 pound weights, but I really like these hand weights because theyโre easier to use while walking or jogging.
My Ab Carver Pro has been one of my FAVORITE home workouts!
I just got the new Fitbit Charge 2. I originally had the Flex and then the Charge HR, and Iโm loving this upgrade.
The Fitbit has been the ONE thing that finally motivated me to move more! ๐
My two all-time favorite home workout DVD sets are the Focus T25 Fast Track Set and the Zumba Fitness Total Body Transformation System.
Both are a lot of fun!
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This is the Full Body Composition Scale I use, which is great for seeing not only how much weight youโre losing but how much muscle youโre gaining:
I have some other fun things like a jump rope, resistance band, push up bars, a pull-up bar, the core slider discs, and a great Yoga DVD I havenโt done in ages.
Iโm going to set up a dedicated spot for my home workouts, and organize all my things to make my workout time EASY. You should do the same! ๐
The additional Exercise Challenge is optional of course, but getting more active means getting more healthy โ and thatโs what itโs all about!
Plus youโll be A LOT happier with yourself (and your body) as your weight comes off eating low carbโฆ instead of wishing youโd started sooner, like me. ๐
How are things going for you?
Itโs day 57 and weโre kicking off the 9th week of the challenge. How are you doing with your low carb meals & macro tracking? Any questions or struggles?
I would love to hear your results so farโฆ
Donโt forget to weigh-in, here or in the Challenge Group.
I hope youโre planning to join me in the Exercise Challenge for the next few weeks too! Iโll be posting here along with my food diaries and sharing my daily exercise with you, and you can reply with yours โ so we can keep each other accountable to our fitness goals. ๐
** Reminder: Take your body measurements today! **
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. The next Keto Krate boxes are shipping right now, so if youโre already signed up (or if you sign up now) youโll be getting a box full of FUN this week. ๐
Iโm excited to see what we get this time!
p.p.s. Every time I see these photos of myselfโฆ it inspires me to eat cleaner, exercise more, and challenge myself even harder! ๐ Itโs SO worth it!!
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Discount Code: LOWCARBTRAVELER
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Hi Lynn, do you have any suggestions, hubby and I love dairy but it doesnโt like us and also, we canโt do coconut oil as we get a reaction from it and we donโt like avocado, so looking for some healthy fats. Thank you!
Hi Pam ๐ Can you eat butter & mayo? Olive oil is great too. Some ideas: nuts (pecans, walnuts, almonds), salmon, tuna salad, egg salad, eggs & sausage/bacon, deviled eggs, peanut butter, chicken thighs instead of breasts (theyโre cheaper too!), ribeye is the fattiest steak (and tastes best), Caesar dressing on romaine salads (add chopped egg & walnuts), coconut cream/milk.
Can anyone else help me add to this list?? Thanks!
Lynn, thank you for responding back. No, mayo, butter, coconut cream or milk, we are a sorry lot! LOL! I love the way you eat and you give me the courage to follow through, so appreciate that in this world today! . We shall follow what you said!
Additional fats I use โ bacon grease used to cook anything, even roasted green beans, and I love big plump green olives.
All good ideas!! Thank you, Karen! ๐
Ooh, bacon grease AND bacon are great to roast brussel sprouts too! And I donโt even LIKE brussel sprouts, or didnโt before I tried them roasted. ๐
Oh Iโm laughing at this exercise post! I wonked my knee yesterday doing squats. Sheesh. Out of the game for a day or two.
Ouch, Karen! ๐
That just makes it MORE of a challenge, though. ๐ Do you have hand weights, or something you can use as hand weights, to do upper body / arm workouts sitting down? It could be FUN to get creative!
Morning, Lynn! Well, as usual, I have gained weight as I have every week of this challenge. I really thought I had it nailed this time as I have two bony ankles once again, summer swelling being gone. But not to be. I was really strict last week, too. The only thing I can think of is that I had two Quest bars; two in the entire week. Other than that? No idea at all. I was going to say eff the exercise challenge, but I decided that, no, I will go for it, if only to make myself stronger to chase that grandbaby who will be walking in about six months. So Iโm about to get dressed and. . . . off to the gym I go! Leg Day. Heaven help me! LOLOL
Youโll be so glad you decided to GO and hit the gym today, Carla. ๐ I know I always feel better (pumped!!) after getting my exercise in, so itโs not only good for the body โ itโs GREAT for the mood. ๐
The Quest Bars are my personal favorite, for both flavor and quality of ingredients, but unfortunately they stall my weight loss. I have no idea why. I stopped eating them โ but plan to enjoy them again later when Iโm in a TRUE maintenance mode.
How much weight gain are we talking, total?
Odd. I got your reply in my email, Lynn, but itโs not showing here. You asked how much weight weโre talking about. This morning it was 2.8 pounds in the last 4 days. Since this challenge started, Iโve gained 12 pounds, lost most of it and gained bits and pieces of it back again. Iโm losing/gaining the same weight over and over. I went back over my MFP. Except for those 2 Quest bars, nothing else is different. Same for the 2.5 weeks I gained 12 pounds. ๐ I DID go to the gym. Did 20 minutes of leg machines and took a 10-minute bike ride to stretch them out again. Tomorrow I have appointments so will do Zumba. If you see a scale flying overhead, youโll know where it came from.
My weight is only fluctuating lately, Iโm still at 139.4 here. Do you mean you gained 12 full pounds from your starting weight on August 1st, or youโve gained those pounds over and over? I assume you are only weighing first thing in the morning right after you pee โ no other time of day?
I know you mentioned special circumstances, but maybe youโll want to do some tweakingโฆ Thoughts on what you might tweak?
Yes, I gained 12 full pounds from August 1st. And then I lost it. And then I gained some back and lost some back. Itโs been a roller coaster. And, yes, only weighing in the morning after pee. My special circumstances are that I only have half a stomach and very little intestines after cancer and MRSA surgeries, many of them. Iโm fine now, but I canโt eat more than a few ounces at a time. You think Iโd be golden. HAH! I donโt know what else to tweak except to up the exercise. I eat very few carbs most days. Since I canโt eat a lot, I tend to eat one thing, like a few slices of bacon or sausage. I eat your infamous ๐ breakfast every morning. Iโve cut out snacks, for the most part, except for the occasional piece of Russell Stover SF candy. Iโm really pulling my hair out here. And I donโt have much left to lose. Hopefully, the exercise challenge will help if I keep it up. Iโve talked to the doctor and she has no idea. All of my last few doctors have said I should be skinny as a rail. Wonโt even be that when Iโm dead.
I know you mentioned before that your weight fluctuates for a variety of reasons. Catch me up though โ what have you tried so far?
Did you do the 3IMAX โ 3 Ingredients Max? It sounds like you already eat fairly simple thoughโฆ
Prior to this 12 pounds / August 1st โ were you doing better? And if so, have you changed anything since then?
Good morning everyone. No weigh in for me this week as Iโm hormonal and bloated and I just avoid the scales during this time!
Although I exercise (walk or bike) everyday my arms need help desperately so Iโm going to do the tricep dips everyday of this challenge! I donโt want to wear long sleeves forever! Also, learning the Charleston! Omg, that looks like such fun and Iโm in. Iโll keep you posted on how that goes.
And Lynn, I think you should train for the run and do it! I love running and trained a few years ago but suffered a stress fracture to my hip which put me out. Now the best I can do is walk/jog but I still love it. It will be a challenge but do it!!! We will all cheer you on!
Hi Marti ๐
The tricep dips work FAST. I was amazed at what a difference they made โ Iโm guessing because the arms are smaller muscles so theyโre easy to tone up faster. I need to get back to doing them daily during this challenge myself. ๐
Did you suffer the stress fracture training or running? That sounds painful! Iโm glad youโre still able to be so active. Iโm excited about learning more about proper training and getting started! My great dane is excited too โ he loves to run, lol.
Iโm in for the challenge! Iโve been trying to challenge myself anyway, and have made progress! But this helps! I told my bf to wait for me to get home to walk the dog and I plan to get up and do my videos or crunches every morning too! Thanks! I need this, as I am getting quite depressed w/ the lack of weight loss.
Iโm glad, Amy โ the more people that join in, the better! It motivates ME too, and I could really use the motivation and accountability to get back to serious strength training and muscle building. ๐
How long have you not been losing weight or been in a stall? Any ideas why??
Iโm guessing itโs the weekend cocktails that are stalling meโฆI have been doing so much better about that in general and I see that during the week when I have gone N/A I lose or stay lower more consisitently. But Iโve been trying to reduce how many I have and no longer letting myself have wine or anything but vodka and diet mixers. I hate admitting it but I need to stop fighting that when I do that, it screws with the whole low carb idea and has to be burned off first, right? I was great this weekend, but did end up closer to 25 g per day instead of 20 and had a few cocktails in there. I donโt ever want to blame a scale, but I think the one I got from walmart is junkyโฆI weighed myself in the middle of the night on Saturday (cuz iโm obsessed!) and it was 155โฆin the morning 156.4 and today 159โฆbut I ate great yesterday and had 2 LC cocktails. I also made the Sweet Deeโs brownies Saturdayโฆnow Iโm afraid to eat them cuz I wonder if they are any part of it. I donโt knowโฆ.do you think itโs simply the cocktails? Iโve been working out too!
Iโm waiting until my boss leaves (chiropractor) and not eating until lunch time so that I can strip down and weigh myself on the scale they have here. I hate the one I have at home bouncing around on me all the time.
I actually lost weight over the 3 days I ate those brownies. ๐
The only true weigh is first thing in the morning right after you pee. Even an hour later is inaccurate. Our weight fluctuates 5 pounds or more through a single day!
Alcohol does metabolize WAY slower than food, and first, so it creates what is commonly called โthe alcohol stallโ effect.
Try ONLY weighing first thing every morning this week and documenting the numbers to see if theyโre more consistent.
If not, the scale I use is inexpensive and very consistent: http://amzn.to/2cwup3n (not the full body composition scale, this is my daily weigh-in scale) and it comes with a free body tape measure too. ๐
Iโm in in the exercise challenge! Been saying Iโm gonna start a routine and only get a few days in! This should help.
Thanks for the challenge. I started Keto July 4th this year and have lost 14lbs but definitely need to tone and get some heart healthy cardio in.
Congrats on the 14 pounds lost already, Traci! Thatโs awesome. ๐ Iโm glad youโre in too โ the more the better, as I really need to get back into my daily routine, and the group accountability helps A LOT.:) Hereโs to making it a Healthy Habit! *cheers*
A day late for weigh in. Officially down a total of 11.3 pounds since this challenge started. This is the lowest weight I have been in more than three years. Not once have I had a cheat day or thought about giving up. My mind is with it.. I have achieved reaching at least 10,000 steps every day for the past 8 days and with this new challenge I will continue to push myself. I need to take time to do my measurements because I still have not. Nothing feels better than feeling your clothes move and the feeling of them slipping as walking. Thanks to everyone for your posts and thanks a million for supporting me in this group Lynn!
And count me in the challenge:) so ready!!
Way to go, Jennifer ๐ What an awesome update!! And kudos on the consistent 10,000 steps โ I know how big a challenge that can be. Or it is for me at least, given I work from home and sit with my work:) lol. Congrats!!
Hi all! ๐ There are new posts on the blog for accountability on the low carb & exercise challenge, but Iโm having a technical problem with the email sending you those posts at the moment. Weโre working on that! ๐
Iโm not sure if youโre getting comment notifications? If so, youโll see this! Here are the latest posts:
http://www.travelinglowcarb.com/14099/low-carb-comfort-food/
http://www.travelinglowcarb.com/14077/low-carb-accountability/
http://www.travelinglowcarb.com/14046/low-carb-pancakes/
See you there ๐ *cheers*
p.s. I just got in a good SWEATY walk with Slim! What about you??
We hit the gym yesterday. Did everything on the list for the exception of leg raises and core press. Couldnโt figure out the core press and we were beat by the time we got to leg raises. lol. ๐
Awesome Roni! Way to go ๐ ๐
I just found this group last week. Will a new challenge begin after your current one?