Just for today --- daily commitment thread
Replies
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J4T - Monday
1. Stick to Medi Weightloss plan
2. HYDRATE
3. Be upbeat and do my best at teaching the new physician class today.
4. Work more effectively and efficiently rather than scattered with longer hours...
kinda
5. 30 minutes exercise
6. Prep for tomorrow, tonight.
7. Set alarm 30 minutes earlier for exercise tomorrow morning. Set the alarm, but didn't get up! dang...
8. Read, journal and wind down one hour before bedtime tonight.
9. One Random act of kindness today.
J4T - Tuesday
1. Stick to Medi-Weightloss plan
2. Weigh in and take my lumps, not going to be good.
3. Hydrate
4. Finish prep for WWD go-live training today
5. As my colleagues if any of them need any help with their go-live prep since they have to travel next week and I have about 4 more weeks before I have to go. Be kind and helpful and try to bring the stress level down a notch.
5. 30 minutes of exercise tonight
6. Pack tomorrow's lunch, tonight
7. Read, journal and wind down one hour before bedtime
8. Set alarm 30 minutes earlier to exercise in the morning2 -
Just For Today I Will:
Drink 64 ounces of water.
Log my food and exercise.
Find joy in something that has occurred in my life.
Be grateful for the blessings I have been given.
Get work folders ready for tomorrow.
Have fun.
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Didn't manage to post yesterday, so here are results of Monday's commitments:
- No snacks outside meals
I was doing well on this, until I had too much to drink at team meal and ended up having quite a large snack on the way home...
- Lunch less than 400 cals
- Choose healthiest option for dinner
It turned out that we didn't get to choose options, there v were lots of different dishes that we all shared. In terms of quantity, I think I ate slightly more than I could have done but could have been worse...
- At least one water for every alcoholic drink (and keep the alcohol down - don't want another hangover day, too much to do...) I drank lots of water and didn't have much of a hangover! First time recently that I managed to remember to do this.... I could have drunk a bit less though
- Log everything I ate before breakfast tomorrow Wasn't really able to do this given the small quantity of lots of unknown dishes
- Stay calm and focused on priorities; ignore the small bitty tasks
- Have a short break at lunch; close down email and work
- listen to music to boost mood
Today's commitments -
- Log everything I eat
- No snacks outside meals
- Buy pasta pot to eat before going for post work drinks
- Stay within calories with a deficit of 200 (running today so will have earned a few)
- Drink G&T only and have one water for every alcoholic drink
- 30 + minute lunch break
- Meditate
- Be super nice to useless manager to make up for being argumentative yesterday
- Don't be perfectionist about report, just get it done
- Spend some time planning projects rather than just doing
- Listen to music to boost mood1 -
@OConnell5483 The key thing is that we do keep trying again without giving up! Hope your weigh in wasn't too bad. If it was, I'm sure it will fall off again when you start eating better again! (I put on 3 pounds last week, but I'm hoping most of that is temporary bloating which will fall off...)1
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Just For Today I Will
- Drink two large bottles of water in addition to my tea and coffee
- Make 10k Steps
- Have veggies at all meals1 -
J4T - Tuesday
1. Stick to Medi-Weightloss plan
2. Weigh in and take my lumps, not going to be good. Was not good. I gained. Was feeling pretty mad at myself, but went home and really watched what I ate, measured and journaled, and hopped on treadmill for 30 minutes and used 2lb hand weights while on treadmill, so hopefully next week's weigh-in will go better! UGH.
3. Hydrate
4. Finish prep for WWD go-live training today Seem to be making this my goal EVERY DAY! Just GET IT DONE so you can move on.
5. As my colleagues if any of them need any help with their go-live prep since they have to travel next week and I have about 4 more weeks before I have to go. Be kind and helpful and try to bring the stress level down a notch.
THis was pretty easy since there were only 2 of us in the office yesterday! haha!
5. 30 minutes of exercise tonight Two nights in a row. Not much to anyone else, but huge for me!
6. Pack tomorrow's lunch, tonight Big fail. Oh well. I got it packed this morning and have been good all day.
7. Read, journal and wind down one hour before bedtime
8. Set alarm 30 minutes earlier to exercise in the morning Got up a whole hour earlier! Didn't exercise though. Had an early morning meeting. But at least I didn't hit snooze.
J4T - Wednesday
1. Stick to Medi Weightloss plan
2. Journal every bite honestly
3. Hydrate
4. Finish WWD outline and classroom exercises for go-live training
5. Put on music and earbuds to tune out the negativity at the office. Try to rise above it and take the high road. Try to remember everyone is very stressed out right now.
5. Pack tomorrow's lunch, tonight
6. 30 minutes exercise and hand weights
7. Read, Gratitude Journal and wind down one hour before bed
8. Set alarm 30 minutes early to get to work earlier tomorrow.0 -
@slittlemeister My weigh in was not good. I gained and it's embarrassing because my daughter is the manager of the clinic where I have it done! Ooops! But you are right, it's what we do with it that matters and we do keep getting back up and trying again. I'm sure you will drop that 3 lbs in no time. It's easy for that to happen this time of year. I used to love winter because I could eat as much as I wanted and just wear a big baggy sweater to hide it. Not doing that anymore!
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J4T - Wednesday
1. Stick to Medi Weightloss plan
2. Journal every bite honestly
3. Hydrate
4. Finish WWD outline and classroom exercises for go-live training YEA!!!! Finally!
5. Put on music and earbuds to tune out the negativity at the office. Try to rise above it and take the high road. Try to remember everyone is very stressed out right now. Works beautifully!
5. Pack tomorrow's lunch, tonight But I did chop up and bag all the veggies in the fridge for easy grabbing
6. 30 minutes exercise and hand weights Gave my legs and arms a break. Still hurting this morning.
7. Read, Gratitude Journal and wind down one hour before bed
8. Set alarm 30 minutes early to get to work earlier tomorrow.
9.
J4T / Thursday
1. Stick to Medi Weightloss plan
2. Journal every bite honestly
3. Hydrate
4. Build a patient for them to use in training and practice with in Western WI. Create PLY exercises to send with providers after class
5. Remember to breathe and count to 10 when a "certain someone" comes over and thinks she is my boss. Deal with it directly and kindly and be done with it.
6. Do one of the Leslie "walking" DVDs tonight instead of treadmill
7. Try on my pants I have packed away to see if I can fit into the next size down! <fingers crossed>
8. Gratitude journal and read one hour before bedtime
9. Be kind to everyone. Everyone has their own stress that I know nothing about. It costs nothing to smile at people and share a little happiness.
Have a great day everyone! It's Friday EVE! Love, Love, Love it.
Tracie in WI0 -
Today's commitments -
- Log everything I eat
- NO snacking outside meals (even though it is Friday!)
- Lunch under 400 cals
- After work, other than mulled wine, only G&T to drink + one water for every alcoholic drink
- 30 + minute lunch break
- Meditate
- Listen to music to boost mood
- Make a plan for what to do today, and in what order
- Work through plan one thing at once, not flitting between different things
Happy friday everyone!
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J4T / Thursday
1. Stick to Medi Weightloss plan
2. Journal every bite honestly
3. Hydrate
4. Build a patient for them to use in training and practice with in Western WI. Create PLY exercises to send with providers after class Will do this today!!!
5. Remember to breathe and count to 10 when a "certain someone" comes over and thinks she is my boss. Deal with it directly and kindly and be done with it. they weren't in today.
6. Do one of the Leslie "walking" DVDs tonight instead of treadmill Loved it!!!!
7. Try on my pants I have packed away to see if I can fit into the next size down! <fingers crossed> I will do this weekend when I have time to dig them out.
8. Gratitude journal and read one hour before bedtime
9. Be kind to everyone. Everyone has their own stress that I know nothing about. It costs nothing to smile at people and share a little happiness. I tried. Some people are negative no matter what you do. Have to rise above it and maybe even avoid them if necessary. Don't let them suck the joy out of my day.
JFT - Friday
1. Stick to plan. I was down 1 lb from yesterday, so I can do this.
2. Hydrate
3. Stick to my task list at work. Love the idea above of reminding myself to work through one thing at a time, finishing one before moving on to another.
4. Take time to breathe....
5. Exercise tonight
6. Be kind. Ask others at work if they need help. Try to offer assistance and break through the tension in the air.
7. Read and Gratitude Journal tonight one hour before bed
Have a wonderful FRIDAY!!!!
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Just for today, I will stick to my planned meals and do a 10 minute kettle bell workout.0
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New week, new start!
Today's commitments -
- Log everything I eat
- No snacks outside meals (I mean none - don't be influenced by colleagues who want me to eat so they can feel less guilty about their own eating!)
- Stay within calories
- Exercise class after work
- 30 + minute lunch break
- Don't allow myself to get upset by report issue - work with colleagues to find a solution
- Equally, don't spend all day finding a solution! Focus on other priorities too and get things done
- Listen to music to boost mood
Have a good week everyone!1 -
Urgh, yesterday was awful. In summary, met only one of my commitments and ate like a complete pig!
Struggling quite a bit at the moment, combination of coming up to Christmas meaning lots of food around and things at work getting stressful again meaning my willpower is low to resist it.
However I really do not want to go backwards... I've made good progress and really don't want to wreck it!
Think I need to perhaps stop being so hard on myself and accept that over December it's going to be hard to lose weight so I should focus on maintaining my current weight - maybe losing weight very slowly if I can - and then try to lose weight again in January.
Aiming to maintain rather than lose should in theory give me an extra 3500 calories a week to play with, which in theory should be more than enough for a bit of indulgence! (Should probably not assume that it will actually be this much - maybe around 2000-2500).
Let's see how that goes... with that in mind, today's commitments are:
- Log everything I eat so I know how many 'extra calories' I've used up
- No snacking this morning, even though there is a box of tasty chocolates in the office
- At lunch, keep amount of wine drunk down
- At post lunch drinks, have G&T only
- Overall, have one water for each alcoholic drink (same volume, not smaller!)
- No snacking on crisps etc in the pub or on way home - wait till get home and have a piece of toast
- Leave pub by 9pm LATEST
- Before leaving for lunch: don't faff about, work things calmly and with focus1 -
Just for today I will log and not go over my calories1
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I will focus on what I'm grateful for. I will remind myself that this time of year will pass. I will stick to my eating disorder meal plan. I will praise myself for things accomplished. I will try To get good sleep tonight! I will come here and reads these again!
Have a great day!1 -
Gosh, I find that I miss you guys when I miss a few days! Good luck today with your goals, everyone! This is probably the most difficult time of the year to lose weight!
J4T - Tuesday
1. Stick to Medi Weightloss plan
2. Journal every bite
3. HYDRATE
4. 30 minutes of ACTIVITY tonight!!!
5. Finish ALL my WWD tasks today so I can have next week off. Do NOT let colleagues sidetrack you today.
6. Earbuds in with music on. Do not allow the stress and negativity at work right now affect your day. Nobody can take away your joy unless you allow it!
7. After work, stop at Walmart for tinsel for the tree and look for some Christmas presents for the grandkids.
8. Start baking for Christmas. At least bake the banana bread!
9. Pay bills.
10. Start writing Christmas cards.
11. One hour before bedtime, unplug and read or journal.
12. One random act of kindness.
Long list today but it's that time of year!!! 0 -
Just the board I need. I have a rare day off from work today since I worked this weekend, so I'm going to take advantage of my day off to take care of me!
1. Do my 5x5 SL workout today
2. 20 min cardio after
3. 10 min mobility work -upper back and shoulders are tight
4. Fold laundry
5. Overachiever bonus item: wash 1 load of laundry1 -
I've been dealing with illness for the last month, but I am feeling better, so it is time to start setting daily goals again:
1. Plan and track exercise for the week.
2. Start doing meal planning and food prep for the week.
3. Under 100G carbs for the day
4. 10+ cups water
5. Do one weight circuit and an hour of intense Zumba2 -
Yesterday's commitments -
- Log everything I eat so I know how many 'extra calories' I've used up I haven't done this yet but will do it by end of today
- No snacking this morning, even though there is a box of tasty chocolates in the office Shared a mince pie with my colleague as wasn't going to get lunch till 2.30 - needed something!
- At lunch, keep amount of wine drunk down Was ok but could have been better
- At post lunch drinks, have G&T only I did do this!
- Overall, have one water for each alcoholic drink (same volume, not smaller!) I did have quite a bit but probably not as much as this. However no hangover today!
- No snacking on crisps etc in the pub or on way home - wait till get home and have a piece of toast Had a very small amount of crisps - not too bad
- Leave pub by 9pm LATEST 9.30....?
Today's commitments -
- Log everything I eat (including yesterday's food)
- ABSOLUTELY NO unhealthy snacks
- exercise class after work
- no alcohol
- Stay within calories with mini deficit
- take a lunch break - go shopping for Christmas party stuff (going to buy tummy holding in pants! - stay upbeat despite the rubbishness that is this week - listen to music if necessary
- work calmly through things one at a time; stay focused
- this evening, prepare for CBT tomorrow
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1. Don't play Toy Blast at work
2. Do NOT stay late at work
3. Do one intense cardio workout
4. Bedtime at 10:301 -
J4T - Tuesday
1. Stick to Medi Weightloss plan
2. Journal every bite Missed a few before bed things but will add them today.
3. HYDRATE Did okay, but can do better!
4. 30 minutes of ACTIVITY tonight!!! Worked late again, so didn't get it done. Did get my steps in on my FitBit though, so it's something I guess.
5. Finish ALL my WWD tasks today so I can have next week off. Do NOT let colleagues sidetrack you today. didn't get them all done but will continue working on them today. My goal is to have them all done by the end of Monday.
6. Earbuds in with music on. Do not allow the stress and negativity affect your day. Nobody can take away your joy unless you allow it!
7. After work, stop at Walmart for tinsel for the tree and look for some Christmas presents for the grandkids. Again, I worked late so went straight home, had dinner and pretty much crashed.
8. Start baking for Christmas. At least bake the banana bread! See above excuse. TONIGHT I will bake the breads.
9. Pay bills. Wow, I really failed yesterday. Gave myself too may goals and then worked too many hours. This will be done today.
10. Start writing Christmas cards. Ummmm....see above?
11. One hour before bedtime, unplug and read or journal. I did this. This has become a nice habit. I get all my thoughts and frustration out on paper and then I sleep much better.
12. One random act of kindness. Gosh, I can't remember! Dang. These long work days are not fun.
J4T - Wednesday
1. Stick to food plan and journal every bite.
2. HYDRATE. This means water, not coffee!
3. Work efficiently and effectively. Get tasks done and mark off at least 3 things on your list.
4. No negativity today. Ear buds with music if need be.
5. Run to store during lunch hour and pick up a few gifts and office supplies
6. DO NOT WORK LATE TONIGHT. LEAVE ON TIME. YOU HAVE A LIFE.
7. Exercise tonight. Leslie Sansone DVD.
8. Bills
9. Unplug one hour before bed to Gratitude Journal and read.
10. Show appreciation to at least one person today. Put a smile on someone's face with a compliment.
Have a great Wednesday everyone!2 -
JFT Wednesday follow up:
:1. Don't play Toy Blast at work
2. Do NOT stay late at work
3. Do one intense cardio workout treadmill, definitely not intense because it was right before bedtime, but did a full 30 min
4. Bedtime at 10:30 11:02
JFT Thursday
1. Don't play Toy Blast at work
2. Don't stress
3. SL5x5 OR Yoga
4. 10:30 bedtime
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J4T - Wednesday
1. Stick to food plan and journal every bite.
2. HYDRATE. This means water, not coffee!
3. Work efficiently and effectively. Get tasks done and mark off at least 3 things on your list.
4. No negativity today. Ear buds with music if need be.
5. Run to store during lunch hour and pick up a few gifts and office supplies
6. DO NOT WORK LATE TONIGHT. LEAVE ON TIME. YOU HAVE A LIFE. I worked late at the office, but I did not bring my laptop home and work more so it's a start!
7. Exercise tonight. Leslie Sansone DVD.
8. Bills
9. Unplug one hour before bed to Gratitude Journal and read.
10. Show appreciation to at least one person today. Put a smile on someone's face with a compliment.
J4T - Thursday
1. Stick to Medi Weightloss plan and journal every bite
2. HYDRATE with decaffeinated drinks, not coffee!
3. Finish working on handouts today and begin build of Rusk patient
4. No negativity. None. Nada. Zip. Zero. Ear buds or walk away. I choose not to live my life that way.
5. Get my hours in and no more. Leave on time.
6. Bake banana bread tonight and wrap the ornament exchange gifts.
7. Exercise tonight. Leslie Sansone DVD or go to the gym
8. Unplug one hour before bed. Read and journal.
9. One random act of kindness.
Happy Thursday everyone! 0 -
j4t Friday:
I will not drink alcohol0 -
J4T - Thursday
1. Stick to Medi Weightloss plan and journal every bite
2. HYDRATE with decaffeinated drinks, not coffee!
3. Finish working on handouts today and begin build of Rusk patient Finished most of handout work.
4. No negativity. None. Nada. Zip. Zero. Ear buds or walk away. I choose not to live my life that way.
5. Get my hours in and no more. Leave on time.
6. Bake banana bread tonight and wrap the ornament exchange gifts.
7. Exercise tonight. Leslie Sansone DVD or go to the gym
8. Unplug one hour before bed. Read and journal.
9. One random act of kindness.
J4T - Friday
1. Get water in today. Need to hydrate better
2. Use standup desk at work 50% of the time
3. Finish handouts, create CHDA comprehensive exam (use same for CTs), build Rusk patient
4. Run to Walmart on lunch hour and look for tinsel for tree and a few birthday cards
5. 30 minutes activity or one Leslie Sansone DVD
6. Make someone smile
7. Remain grateful for all that is, not negative over what is not
Happy Friday!
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Today's commitments -
- Log everything I eat
- No unhealthy snacks - and I mean NONE
- Lunch less than 450 cals
- Stay within calories
- Exercise class after work
- 30 + minute lunch break
- Meditate
- Focus on one thing at once and be efficient
- Be pleasant and professional to colleagues, even if I don't want to be
- Leave office by 8pm and switch off (leave laptop in office)1 -
Happy Monday!
1. >250 steps every hour on Fitbit from 9-4:00
2. Cardio workout tonight
3. Stay within 3% of my macro goals
4. Start cleaning up at 4:25 so I'm out the door at 4:30
5. No Toyblast at work - even in the bathroom1 -
Monday Dec. 19th
Complete food diary
Do some stretching
Exercises1
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