Fit by forty

[CanisLupusCa]

Welcome to my check-in thread!

Recently my scale confirmed what my jeans have been trying to tell me for a while now...I am currently the heaviest I have ever been. A lack of regular exercise and no lack of eating are likely the main contributing factors. I've known this in the back of my mind for a few months of course, but the realization that I'm only utilizing about a third of my (in my opinion) rather cute wardrobe because the rest doesn't fit well anymore really made it too hard to ignore any longer. So here we are.

As the title of my thread implies, I am turning forty in September 2025. So I have decided to make it my goal to be the fittest I have ever been by the time I hit the big four-0. I need a goal and a plan to be able to stay on track. this time I really focused on setting achievable goals, as I have the tendency to try to much all at once and then get frustrated and quit when I hit a bump in the road. Here's what I have come up with:

Goals by forty (September 2025)
Weight: loose 12 kg
Stamina: sub 55 min 10 km
Strength: 20+ push-ups (my current push-up ability is below zero)

How to get there
Diet

• Aim for +/- 1800 kCal daily intake
• More fruit & vegetables
• 80/20 division (healthy/non)
• 2 liter water a day

Exercise

• 250+ active minutes p/w
  • incl. 2 x strength
  • incl. 2 x cardio
  • Increase flexibility

Milestones

• loose 1.5 kg by 39th birthday
• Nonstop 7 km - Registered for a 7 km night run on Nov. 16th
• 5+ proper push-ups by end 2024
• loose 7 kg by anniversary in February
• sub 60 min 10 km in spring
• 15+ push-ups & loose more than 9 kg by June 2025

Along the way I will adjust my goals accordingly to progress made, but these seem to be good to start with. I have a target weight for myself, but I'll try not to focus on the scale too much. I will also take pictures and measurements in order to track progress if the scale isn't showing it.

Current status

• logged 186 active minutes so far this week
• I have completed the first training in my 7 km training plan - run 3 min, walk 1 min; repeat 5 time

Thanks for stopping by!

 

[graoumia]

Welcome, your plan is really nice !

 

[aku-chan]

 

[Fremen]

Welcome

 

[Lallafa]

Welcome!

 

[MadamMeow]

Hello and welcome!

 

[CanisLupusCa]

Thanks for all the welcome messages!

Yesterday was a long day at work, so I only focused on increasing my active minutes. I live close to work (5.5 km one way), so I either bike or walk. Yesterday I biked. I also went for a 20 min walk during lunch and had another half hour meeting which I did walking.

Active minutes by the end of the day: exactly 250! Meaning I've reached my goal for this week

Today I'm working from home, which gives me more time to exercise in the morning. I did my second training from my 7 km training plan: run 7 min, walk 2 min; repeat twice.

 

[Anek]

Hello and welcome!

 

[CanisLupusCa]

Hello bees! Checking in again here...I've noticed that I also have to create a system for myself to actually check-in and record my workouts, otherwise this will be a very boring check-in thread.

Saturday, August 10th
Today was a busy day, with some volunteer work in the morning and catch-up coffee and dinner with friends. I volunteer at a nearby zoo, mainly telling people different things about the animals they encounter. It's about 16 km away (one-way). If it's nice weather I will bike there and back, but as I had somewhere else to be in the afternoon I drove this time. This did enable me to be back home early enough for a quick workout before meeting my friends. I did 'Anytime, anywhere' at level one. I also checked my push-up ability. 10 wall push-ups is not a problem so I've moved onto incline push-ups. I used the railing by my stairs which is about hip height for me. Managed 6 push-ups, and added 25 active minutes to my total.

Sunday, August 11th
It was beautiful weather today, so I decided to chill in the garden most of the day. However, cycling back and forth to church (5 km one-way) plus an evening walk (5 km) added another 87 active minutes. Bringing this week's total to 362!

Monday, August 12th
Despite being one of the hottest days of the summer so far. I decide to walk to work today. It is a 5,5 km walk (one-way) and is mostly through the woods. I also pass beautiful allotments, where people not only grow veggies but loads of flowers as well. Which makes for a very pleasant commute. This kicked off my week with 124 active minutes, and as it was 33 degrees I decided that was enough for the day. I did manage another 5 incline push-ups as well.

Tuesday, August 13th
Blegh, today was still very warm but with increased humidity (90%), which made for a sticky mess outside. I limited my activities tot biking to and from work and to and from the movie theater where we went to see Deadpool & Wolverine. All in all a total of 104 activity minutes added, bringing the total to 228.

Wednesday, August 14th
Working from home again today, so I had time to go for a run. I completed the first training of the second week of my 7 km training plan: run 4 min, walk 2 min; repeat four times. I will likely go for a bit of a walk yet today and maybe do some strength yet. If so, I will update of course.

That's it for now. thanks for stopping by!