Tag Archives: 30 day squat challenge

30-Day Squat Challenge: DONE!

we did it! Finally finished the squat challenge. I got through 300 squats on the last day. I admit it got bumpy around the 23-27 days. I didn’t entirely hit goal. But I can look back on how I followed through and hit goal on most days. Now that I know I can complete one challenge, I’ll feel more confident when I take on the next one.

LESSONS LEARNED:

1. Best to get the sets done in the morning. Sometimes it would take me all day to do them. But I feel better at getting it done than not at all.

2.  Push for higher number per set and do fewer sets. This pushes my endurance. i don’t like this part but I know it’s more efficient and the only way to properly stress the muscle and heart rate.

3.  Add weights and vary form. It adds to the challenge and builds strength. I used just 5lb weights for each hand. 20 squats with an additional ten pounds feels different.

4.  Use music. Repetitive motions are easier when there’s a good song to see me through it.

What challenge have you done that you really enjoyed?

Blessings,

Mahal

Social snacking – Eating more when with friends

I dared to write all my food intake. A pattern came through that having visitors or being around certain people made me eat more or eat when I’m not hungry.

WHAT INFLUENCES MY SNACKING?

visits: when someone comes by and the first offer is, “let’s go out to eat.”

weekend events: usually, there’s food. I may not be hungry but I’ll feel compelled to eat it, just because it’s there. I found that this comes from the anxiety that I might not be able to eat at a later time or if I don’t eat now, then I’ll be hungry later.

But I found another question. WHAT INFLUENCES MY MOVEMENT or ACTIVITY?

if i eat with friends, does it work the same way with exercise?

Not necessarily. The 30-day squat challenge was a great start but the sets were completed on my own. The accountability to another person was helpful though.

I do thrive in class settings so getting to a group environment would help me.

The pressure of feeling like i don’t have enough time will curb how i invest in my walks, challenges and rest. I found that I do best when I don’t feel rushed.

Writing down what I ate reminded me that I need to take responsibility for my responses to hunger, social settings, invitations and weekend events.

I NEED TO REPROGRAM MY SENSE OF APPETITE. 

Weekends are the times when I tend to overeat. I’ll be working on better meal planning and getting more comfortable with passing up a plate. I’ll be asking the question, “Am I hungry or am I going for it because it’s there?”

More lessons and lifestyle changes to come!

Blessings,

Mahal