Nikina70's Journal

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21 October 2023

This afternoon I did:
Kaleigh Cohen Strength - 30-minute Upper Body Strength Training with Dumbbells
Followed by her:
15-minute POST-WORKOUT STRETCH for Injury Prevention & Flexibility

Good fun with 5kg weights, but I did the warm up bit with 2.5kg. I love the stretches afterwards. Only did a 45ish minute walk this evening before dinner so I'll hopefully get some more steps in tomorrow.

Watching South Africa vs England in the Rugby World Cup semi-final later. I'll be happy whichever team wins, but it should be a good game. Kind of exciting!

Hope you're all having a great weekend! xxx

(3 comments)

20 October 2023

So this week has not gone too well. So far I've managed 2 of the 3 strength workouts I'm aiming for - so might do the third tomorrow. IF flew out the window since Tuesday already hence my calories are rather high for week days and it didn't help that hubby brought home Christmas Mince Pies and so of course I had those as well.

I think I've managed to keep protein higher than usual so I'll try to keep that up and then I'll just try to improve on the other things next week and onward. I think I've averaged about 5k steps a day, which is lower than I'd like, but I think Google Fit sometimes doesn't measure everywhere I'm walking so rather frustrating. I'm walking to work again this evening (for the 3rd time this week) and will walk in to town or to the park over the weekend while hubby is working - and depending on the weather as always.

Anyhoo, so it's a loss of only 1.25kg since my official first weigh-in on the new scale on Monday morning. Much higher than my previous weight on FS recorded on my old scale, but that's ok. Progress needs to be made.

Have a lovely weekend all! xxx

Weight:	Lost so far:	Still to go:	Diet followed:
68.4 kg	17.6 kg	3.4 kg	Poorly

(4 comments) Gaining 0.7 kg a Week

18 October 2023

This afternoon I did:
Caroline Girvan - 5 Min Full Body Warm Up with Caroline Girvan
Followed by her:
20 Minute Full Body Complexes and Sets Workout | Dumbbells

What a great workout and I loved that Staple Complex. Got my heart pumping right from the first move and kicked my butt at the end (in a good way). I needed far more time than she did to do 5 reps of each at the end, but got it done and felt really good. I upped my weights to 5kg when I saw that RDLs were involved and I do love my RDLs. Interested to see what DOMS there are after this one because Monday's workout only gave me some twinges in the stomach muscle area yesterday - so I think I was ready for that extra kilogram.

It's our 22nd wedding anniversary today and I always pride myself on weighing less than I did at 24 when we got married, which was 68kg. For the last couple of years I've hovered above that, but this morning the new Renpho scale reading was 68.10kg so I'll take that as a win. Hubby, on the other hand is currently around 130kg and I think he weighed give or take 110kg when we got married. And he was around 95kg when we first met and he looked so cool in his wet suit for the few months he took up surfing.:) He is 2m tall so carries it well, but I still think he could do with losing 20kg for his own health. I hope that he'll flip the switch in his mind sometime and want that for himself as well. I hope the new scale and some small subtle changes will have him at a much lower weight in a year's time, but we shall see.

Hope you're all having a great week! Happy Wednesday! xxx

(7 comments)

16 October 2023

This morning I got up when my alarm went off at 6:30am and did:
Kaleigh Cohen Strength - 20-minute NO REPEAT SUPERSETS Full Body Strength Training

Followed by her:
15-minute POST-WORKOUT STRETCH for Injury Prevention & Flexibility

This is the start of my 10 weeks to Christmas. Who knows if I'll keep it up, but I will try.

It's not easy for me to get up at that time. Lately hubby has been waking up at 4:30 or 5:30 in the morning and always wakes me up and I struggle to fall asleep again. Then, when my alarm does go off I end up setting it half an hour later until I finally move sometimes at 8am - or if I do wake up I'll phaff on my phone until then anyway.

I want to get totally out of that habit and get up right away either to do a workout or go for a walk if the weather's ok. Ideally I'd workout 3 days a week and walk at least twice on week days as well, but I'll be walking to work 2 and 3 times this and next week respectively so that's a start already. Today I'll need to walk to the library to return a book later so that will be around 6k steps too. I'm still aiming for minimum 6k daily average for now and have hit that for the last two weeks.

We got a new Renpho Body Composition scale because last Monday hubby broke our old one. So I'm quite chuffed and got it set up yesterday. So my weight is still 69.65kg so that's my starting point. But, I usually record only my Friday morning weigh-ins on FS so I'll keep doing that so it will be interesting to see whether I can get close to my current FS reading by then.

My goal is just to get to below 65kg by Christmas. The body fat reading is 33.4%, which is in the red right now so I'd like to get that to 30% so it goes green - whether by Christmas or soon after would be good. I'd also like to increase muscle mass as I go, but as I'm starting off with puny 4kg dumbbells and just doing 20 mins three times a day that will probably only creep up very slowly if at all, so I'll see how I go.

The aim is to increase weight as I go, but I've usually only gotten up to about 6.5kg before, so we shall see. I have a 20kg total set so max would be 10kg each, but at the moment I could only manage a small set of leg movements with those so I'll keep it with the lower set up for now because I'd love to see some tone on my upper arms as I think I've probably mentioned before. Starting a bit slowly, but I can probably increase to 5kg and then 6.5kg pretty soon if I keep at it.

Anyhoo, Happy Monday to you all! Hope y'all have a great week! xxx

(4 comments)

09 October 2023

This afternoon I did:

Kaleigh Cohen Strength - 20-minute NO REPEAT Upper Body Strength Training

followed by...

MonikaFit - 5 MIN FULL BODY STRETCH & COOL DOWN (Do This After Every Workout)

Only using 4kg dumbbells and alternated on some of the moves, but it still felt good. Baby steps onward...

(6 comments)

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