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I am at the 1-month mark of the first 90 days of my personal fitness challenge. The first part of the fitness challenge is not focused on weight loss even though it is part of the goal.
As frustrating as the process has been, I have been more consistent with my workout. The main focus has been to heal my knee pain which is now nearly gone.
This update includes wins and lessons learned during the first month of this fitness challenge.
I have followed my meal plan as close as possible, with some exceptions. Those exceptions include birthdays, and missing some meals due to being too busy. The meals skipped are really just the protein shake and salad, although I try to make sure I eat the salad.
The Progress
So far I have lost about 4.9 lbs. since the start date on May 19, 2024.
Note: Weight is influenced by different factors, like water retention, emptying your digestive system, menstruation, hormones, etc.
Yes, I have technically made progress.
1. I lost almost 5 lbs.
2. I am almost 100% healed from my knee pain.
3. I have a little more control over my core and pelvic floor muscles.
But Is It Real Progress?
I am not ungrateful but I will admit that I am still frustrated. It doesn’t feel like progress to me because I am still overweight. It will feel like progress when I have reached my first big goal which is to lose a total of 20 lbs of fat by November. This will be confirmed with the Dexa scan.
Yes, I am very hard on myself. My husband often reminds me to be patient with the process and to acknowledge the progress made.
“Facts over Feelings.”
He’s right. I should shift my mindset and base it on what’s true. I realize that the frustration comes from years of failing to achieve my fitness goals. I am so ready to feel like me again and better.
The truth is that my physical state impacts my emotional and mental states. However, my spiritual state is the foundation of my soul and body. So, I should live, think, and be a woman from the place of being a follower of Jesus Christ. So if any of these are off it will create conflict and defeat. It’s a cycle.
The Belief System Matters
God has also told me that I have to change the way I think and what I say. He revealed to me that part of the reason I am struggling to reach my fitness goals is that I have been cursing myself.
How?
It begins with a thought and the process goes like this: “You have had this goal for over a decade and have not reached your goal” > “You are in your 30s and you have not reached this goal” > “You keep getting setbacks like this knee pain. Your body is always hurting” > “You have no evidence that you can or will reach your goal” > “I will never get in shape.”
I then feel so discouraged because most of these statements are TRUE. How can I then tell this voice to shut up when it’s true? So I speak from the defeat ” I WILL NEVER GET IN SHAPE. THERE IS NO POINT IN WORKING OUT. I WILL NEVER LOSE WEIGHT.”
The truth is that my body is not always hurting and I can still get in shape. While the other statements are true, the future is not set yet. This is the truth. What I have to do is exercise patience and perseverance.
It is NOT easy, especially when these thoughts plus many more have marinated in my mind for so long. It’s also NOT impossible.
Why is this important? Because what I think of myself and situation or cirumstance influences my beliefs. My beliefs influence my behavior. My behavior will dictate whether I will reach my desired outcome.
If I believe that I will not achieve my goal of losing 20 lbs of fat and get in shape, then I will feel discouraged and decide not to workout. Because if I can’t or won’t achieve my goal then what’s the point of putting in any effort?
Discouragement often robs me of my energy and gives me exhaustion in my soul and body. Encouragement, on the other hand, gives me excitement and spikes my energy.
So, if I believe that I can get in shape then putting in the effort every day will be worth it. It gives my frustration in dealing with setbacks and obstacles a purpose. Purpose propels me forward to keep going even when I want to give up.
The Plan, Part 2
I plan to continue the same exercises but I will add 5lbs to 10 lbs to my lower body exercises. I have already added weights between 7 lbs and 10 lbs to my upper body workout.
This is how I am gradually adding resistance to my workout and hopefully avoid any other injuries.
It is taking longer than I hoped. However, it is possible that by the end of this year, I will have lost at least 20 lbs total. Additionally, if I exercise consistently (even if I miss a day or two during a week), I will gain some strength, mobility, and flexibility for overall bodily function.
This of course will not only encourage me more but also allow me to push my body a little harder. That is, add heavier weights and even start running.
Lastly, I am looking forward to gain more core and pelvic floor strength. It is very frustrating to know the muscle is there but not really feel it when you’re trying to contract or squeeze it. This is important to master because you have to braze your core while performing other exercises.
A strong core is necessary for stability, flexibility, mobility and good posture.
I feel like a 5 month old trying to gain muscle control & coordination. I see my almost 6 month old struggle to accurately reach for a toy right in front of him. His little arm and hand missing the toy going a little too far to the right and a little too far to the left. Until he finally aims just right and then tries to grab the toy but his grip is too rough and accidently pushes the toy away. Can we say “#frustrating”?
I wish I could skip to the good part, haha.
Thank you for following along!
Please keep in mind that I am just a mom, not an expert. I am following my own program based on what I learned, need, and want. This is all meant to be of encouragement to anyone in their fitness journey (OR at least provide a good story).
Items Used:
- Fitbit Aria Wi-Fi Smart Scale – had this one since 2014 and think it’s time to replace it. I am considering Qardio Base X which was recommended to. We’ll see.
- IRON °FLASK Sports Water Bottle – carried throughout the house and fill up twice a day sometimes.
- Bowflex SelectTech 552 Adjustable Dumbbells – at first I thought they were too bulky but they are very convenient and take less space than a whole collection of weights.
- SAMSUNG Galaxy S24 Cell Phone, 128GB – used for camera + noting biometrics on Samsung Health app. I love Samsung, I had my Galaxy S20 for almost 4 years. It was well protected with Mous case and screen protector (Helped phone survive a 3 floor drop).
God bless <3
