Start of Week 5. Monthly progress report

 So January didn't end so good. The last Thursday night of January at my job I injuried my right wrist/thumb. Not sure exactly what happened, but I experienced a sharp stabbing pain in my right wrist. I wasn't able to continue working. I went to the workman's comp Dr on Friday morning who told me I probably experienced  'radial styloid tenosynovitis'. 

So, i haven't been able to do my workouts past few days. And last week I was doing several 12 hour shifts and wasn't sleeping good, so missed Wednesday through end of week. 

I did monthly progress pics and measurements today(Monday). I've dropped a few lbs, but have been fluctuating up and down most of month. My measurements remained the same. So, I haven't gone backwards,  but also no progress, in my mind.

Today I did a 3x3 booty band workout and some wrist prehab.

Week 4 keep pressing on

 Start of week 4. I haven't been perfect, but I keep pressing on. I've missed at least one workout a week, I think. My diet hasn't been great, but it hasn't been terrible, either. My weight has kind of hung around 163#  That's about 10 lbs heavier than I want to be. I haven't been tracking like I was either. I think I got tired of always thinking about it. But I know I need to either track or come up with a meal plan I can follow, to make sure I'm eating a heakthy calorie amountvand to make sure I get in enough protein.

Today's workout was dedicated to my really good friend, Griz. Today is his birthday.  He's been my biggest supporter and encouragement for continuing my journey through the past 11 years.  He's believed in me when I didn't believe in myself.  We all need someone like that. 

Starting Week 3 No one but you

 Starting week 3. Upper body day. Starting to feel like strength is increasing finally. 

Do you really believe you can reach your goals? Do you really believe you can be strong again? Do you believe you can lose weight or transform your body? Do you believe you can maintain your body composition once you reach your goal?

If you feel like you're doing this alone, do you believe you can keep pressing on doing this by yourself? Why do you feel you "need" to do this "with" someone? 

This really is a journey of one. No one can do this for you. And you can't make anyone else do it with you if they don't want to. 

Some people say they need someone to do it with or push them. No You Don't!! I believe your reason why isn't powerful enough if you think you need someone else to push you. It's because you really don't believe you can do it. 

You Need a powerful reason why and you Need to Believe You Can do it!! 

No one else but you!!

#justshowup  #nevergiveup  #nevertooold  #powerfulreasonwhy #believeinyourselfagain  #BeUnstoppable  #fitover50 #fitover40

Power of Belief

 I was listening to a podcast about fitness related topics. They were talking about different controlled studies about various weight loss/workout topics. They were discussing how no matter the sunject that the ones who were told something, whether a placebo or not, as long as they believed it, it would result in a change. (Hard to explain. Lol) Basically, if you believe something, it is more than likely to happen. 

What are you believing?

What are you believing about yourself? About your health? About your life? 

If you in believe something enough, you WILL make it happen. 

Week 2

Week 2 Muscle & Strength

 I don't train to look young. I train to look like I can kick ass! Lol

In actuality, now that I'm in my 50s I am leaning more towards training for strength and retaining/improving my lean muscle mass. To stay strong into my older years.

That's not to stay that I don't want to look good or have less body fat. 

I want to be one of those women in her 60s and 70s who other women look up to and be like "damn, you look good and are strong for your age.

Minset and Habits

 Day 4 upper body. Mobility and resistance training. 

This journey really is about mindset and habits. The first few weeks of any training or new way of eating is going to be challenging. You'll have to reframe some thoughts and beliefs about where you are and what it will take to get to your goal. You'll have to train your mind to wake up ready for the day. Honestly,  for me so far, I just want to stay in bed. I kind of dread my day. I just don't want to do anything.  But, at the same time I just don't want to keep yo-yoing those same 10-15 lbs!! 

I get irritated at myself for going backwards so soon and so fast. And yet, I still struggle with those food choices that will get me to my goal. I have to remind myself to just take it one day at a time. To remind myself to #justshowup. 

#nevertooold  #nevergiveup  #fitover50  #consistencyiskey  #confidence  #strength #foamrolling #stretching #activation 

#mindset #upperbody #resistancetraining

Day 2 Focus on PRW

 Day 2 Lower body day. 

Really feeling that Boost energy. 

It's back to work for me today after being off since Dec 21st. 

Mindset is going to be so key in this journey!! Reframe my discouraged thinking and kicking myself down for going backwards so soon and so fast! 

Gotta think about each step taken towards improvement as a positive step. 

Focus on PRW. To be strong and healthy through my 50s and beyond. To feel confident in myself in working towards my goals and not giving up when things get hard. 

#nevertooold #fitover50 #nevergiveup #muscleandstrength  #justshowup #consistency #confidence #strength  #trackyourmacros #takeyourtruvy  #resistancetraining #powerfulreasonwhy

Just Show Up!

 So, we've been talking a lot about New Year's Resolutions, our One Word for the year, our goals for the year, etc. 

Something I learned many years ago was that the "what" your goal is isn't as important as your "WHY". We all want to change, we want to lose weight, we want to get healthy, we want to fit into our clothes(or smaller clothes).  But, if your reason why isn't powerful enough you won't do what is necessary to reach those goals, especially when life gets a little bit tough or challenging. 

My mantra for 2023 is, "Just Show Up!"  I chose this because if I "just show up" for myself every day that something will get done. If I "just show up" in the kitchen I can choose to make choices fit for my goals. I can choose to "just show up" in the gym and do something, even if it's not my best day or just a quick 15 minutes. I can choose to "just show up" with a positive thought or belief about myself that will move me forward. 

Just showing up for myself is a daily choice to be my best me just for today. 

I am challenging myself to "just show up" this year! 

So, my "one word" for the year is 'Consistency'! If I Consistently just show up every day, then I know it will be an amazing year. I want to look back on this year and say I didn't slack off or just let things go, or not show up for myself. 

I Consistently Showed Up!

This leads me to the "Powerful Reason Why".

If you don't have a PRW(powerful reason why), then more than likely you will not "show up" for yourself or your goals. When times get challenging, when you're feeling lazy or tired, or even short on time, you won't "show up" for yourself.  

You need to attach an emotion to your PRW, especially a positive one!  How are you going to feel when you reach your goal? How are you going to feel knowing you followed through on forming positive habits?  How are going to feel knowing you "just showed up" for yourself every single day!

Day 1: Muscle & Strength, upper body.

#justshowup #muscleandstrength #consistency  #fitover50  #powerfulreasonwhy #prw #confidence #takeyourtruvy 

#believeinyourselfagain  #BeUnstoppable

January 1, 2023 Mission: 365

 Haha!! It's been quite some time since I've been here. It seems I've tried restarting this several times over the years. Shall I try once more!? 

So much has happened over the years since I first started blogging back in 2006 (over 16 years ago!!)

Fast forward a few years...about 10, to 2016. 

I had made some amazing progress and yet back tracked a few times. 

Now here I am again on January 1, 2023!! 

This past spring/summer I was on a mission to get back into shape after several years of inconsistencies having started working at a factory. My weight started climbing up again and my body was hurting all over from my physical job. I reached my summer goal!! I was feeling amazing, even into my early 50's!

Then I strained my lower back for the second time in a year.  I've gotten myself in a setback once again.  The mistake that I did was not adjusting down my daily caloric intake for my lack of activity while I was recovering my back strain. Therefore I've added back on about 12 lbs!! 

Many years ago when I first started blogging back in 2006-2008, as a form of accountability, I'd blog daily. Not sure if I want to do this daily as my work schedule sometimes calls for 12 hour shifts. Blogging can take some time to put together with my thoughts and daily pics, etc. So, I'm thinking a weekly recap with progress pics and measurements and possibly some commentary from my week.  This is/will be mainly for my own benefit of accountability and documentation, as I don't think many will be following.  

Here are some screenshots of my current measurements. 

So, this is my current starting place for January 1, 2023. 

My goal for this year has several steps. Firstly, I want to drop down those 12ish lbs I've gained since September (2022). Once I've reached that point, my long-term goal is to then maintain the weight-loss while working towards regaining lean muscle mass and increase my strength. 

My overall goal is to maintain the consistency it takes to not only drop the fat but to maintain the fat loss!!! I am challenging myself to a year of consistency!

It's time I live the Unstoppable attitude and mindset!

-The Warrior Suz.