Everyday Healthy Habits - January challenge
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Morning workout was solid. Total 64 minutes, cardio and lifting.
Then all kinds of surprise changes at work and a key player that I rely on resigned. I wanted to hit the chocolate, but fortunately all the holiday treats and crap is gone from the kitchen. --- and I was very busy. The busier the better for my eating. Stayed at calorie target, but I could have easily done emotional eating.
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Date: 3 January 2017
Daily Devotions: Not done
Hit 100g Protein Daily: Done - 101 g Protein
Drink at Least 8 Cups of Pure Water: Done - 8 cups
Dry January: 3 of 31 days done; some cravings today.
Workouts (M-F primarily):- Mileage (20 miles/wk): 4.12 miles (Total Weekly Mileage: 12.20 miles)
- Strength Training (2-3 days/wk): Rest Day; 1 of 3 for week
- Planks (M-F): 2 minutes
Start Weight (30 December 2016): 127.2 lbs
Current Weight: 127.2
Goal Weight (end of Jan): 125 lbs
Struggles: Think all my sugar free seltzer water (in lieu of mixed drinks or wine) is doing a number on my tummy today. Feeling super blarghy. So, didn't leave the house and didn't do much today.
Strengths: Water done! Workout miles done! Protein done! Planks done! Day was better than I thought though missing my devotions is a big negative. Actually did better to get more fruits and veggies into my eating today.0 -
Date: January 3rd, 2017
Logged food intake: Yes, under calorie goal
Exercised: Yes.
- 60 min Yoga
- 30 Day January Arm Challenge Days 1, 2 & 3
- 30 Day January JH Arm Challenge Day 3
- 30 Day January Thigh Challenge Day 3
Avoid unplanned PM snack: No
Practiced Yoga: Yes
Did stretches: Yes
Met personal iron goal: Yes
Starting weight: 132 (adding this in to track better)
Current weight: 130
Goal weight for February 1: 128 (1lbs per week)
Current struggles: Felt pretty weak today - I got the proper macros though so I think it was mostly that I'd gotten a little used to feeling the energy from walking so much before doing any yoga. I was fine once I got into it. Having some trouble with salt cravings too so I'm going to see if I can figure out if there's anything which may be causing that or if it's just a general thing.
Current strengths: Getting better at planning my meals for the next day as opposed to just winging it which often ends up with me getting imbalances in my nutrient intake and stuff. I'll see how I am at actually following this tomorrow (or, today by the time I'm posting this)1 -
Welcome to the thread, @buxbert, @ktbousemafitforlife - hopefully you find it helpful here!
I think part of the beauty of this challenge is that it is that everyone gets to reflect on their own experience and set their own goals, making it meaningful to the individual person. As you can see by reading the different posts, we are all at a different place activity-wise and weight-wise, and that's OK- we are all on our own paths, committing to make small changes that we know will improve our own lives.
@ShaleSelkies - Good job - I don't always plan out my meals for the next day, but when I have it has been so helpful... I am going to start doing that again.
@b3achy - dry January - now that is an admirable challenge, lol
@120maggie - good for you staying on track even when work went crazy - after work on a day like that is my worst emotional eating scenario... I didn't fare as well as you yesterday
@hbo2010 - It's January 4! Visitors all gone?
Date: January 4, 2017 (reporting for yesterday)
Logged food intake: Yes, missed calorie goal by 100 calories
Exercised: No - plans got derailed when I had to drive my son in to town after supper
Avoid unplanned PM snack (bad time for me for emotional eating): No - fell into my usual habit of 'treating' myself after work (crackers&cheese).
Practiced meditation (something I want to try for stress management): Yes
Jan.1 wt: 139.5
Goal weight Jan.8: tbd Sunday
Goal weight for February 1: 133 (1.5lbs per week)
Current struggles: So I did really well most of the day, until I got home from work! First day back, short-staffed, busy busy busy all day, then find out I have to drive my son into Toronto from the burbs instead of hitting the pool to swim after supper. Did not do too well on my goals today, particularly disappointed that the after work snack won the day. I will need to be especially mindful of my thoughts at this time of day tomorrow...
Current strengths: Patience. I know from experience that tomorrow is another day! Not hitting my calorie goal today just means that it might take me a bit longer to hit my weight goals, but I still made mostly good food choices and practiced meditation to help manage my stress levels. I will just get back on track today and carry on....1 -
Date: January 3
Exercised: Would you call about 5 minutes of Zumba exercise? No..
Logged Food Intake: no I didn't log all of it, I overate.
Avoid Unplanned Snacks: No I didn't because I went out to eat and I didn't control myself.
Current Weight: 149.6
Goal weight for Feb: >144
Current Struggles: I was struggling with staying positive and believing I can do this. I also have been struggling with the reasons why.
Current Strengths: God is my strength in weakness. I know I can do it! If I keep that positive confidence I will do this.2 -
Jan 4- brought soup to work, walked on my break and organized a biggest loser challenge with my colleagues which will start tomorrow!!
Challenges: feeling fat and frumpy makes it hard2 -
Date: 4 January 2017
Daily Devotions: Not done
Hit 100g Protein Daily: Not done - 65 g Protein
Drink at Least 8 Cups of Pure Water: Done - 8 cups
Dry January: 4 of 31 days done
Workouts (M-F primarily):- Mileage (20 miles/wk): 0 miles (Total Weekly Mileage: 12.20 miles)
- Strength Training (2-3 days/wk): Missed; 1 of 3 for week
- Planks (M-F): 3 minutes
Start Weight (30 December 2016): 127.2 lbs
Current Weight: 125.4
Goal Weight (end of Jan): 125 lbs
Struggles: Day started with a sore throat and ended with running a fever, having a headache, feeling like crap. So, didn't get much of anything done today.
Strengths: Planks done! Water done!0 -
Date: January 3rd, 2017
Logged food intake: Yes, under calorie goal
Exercised: Yes.
- ~60 min Yoga (not including the challenge)
- 30 Minutes Mild Stretching (not including my daily ones)
- 30 Day January Arm Challenge Days 4
- 30 Day January Thigh Challenge Day 4
- 30 Day January JH Sun Salutation Challenge Days 1-4
Avoid unplanned PM snack: No
Practiced Yoga: Yes
Did stretches: Yes
Met personal iron goal: Hardly but yes
Starting weight: 132
Current weight: 130
Goal weight for February 1: 128 (1lbs per week)
Current struggles: Ended up eating some unplanned food on impulse - still managed to stay under my calorie goal with it but I feel pretty bad about it all the same, it throws me off. My body image today hasn't been too good today either so hopefully that'll have faded by tomorrow.
Current strengths: I got my food scale today! I'll be able to start logging things tomorrow, though it'll be a bigger challenge figuring out how to do so in the cafeteria once the semester starts. I got a small one though so I think I'll be fine to be discrete about it since the portions they give down there just... really aren't the most accurate in the world I don't trust them at all.1 -
Date: January 4
I did great today! I drank lots of water. I logged all my food. I stayed under 1200 calories. I didn't do any late night snacking or snacking period. I spent the whole day walking the zoo. I also started the day off with my devotional and in positivity. Today was a great day. I know I can do this. Busy days are really good for me, it makes me feel productive, I need more of these.2 -
Date: January 5, 2017 (reporting for yesterday)
Logged food intake: - Yes, under calorie goal
Exercised: Yes, gym for cardio and weights; great workout!
Avoid unplanned PM snack: Yes
Practiced meditation : Yes
Jan.1 wt: 139.5
Goal weight Jan.8: tbd Sunday
Goal weight for February 1: 133 (1.5lbs per week)
Current struggles: I'm still working on the no unplanned PM snack thing.... Yesterday was easy because I only worked 1/2 day - I don't feel the "I'm so tired after a long day of work/I'll treat myself to a snack" pull on my half days. Today will be different, so will continue to be mindful. I think one thing for me to do is just eat supper a little earlier... I'm not truly hungry when I get home, but if I'm going to eat it might as well be my supper instead of a snack and then supper 45 minutes later.
Current strengths: I had a great day today! My goals all fell into place. Love it when you have a great workout
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Date: January 5, 2017 - For 1-4-17
Logged food intake: - Yes, under calorie goal
Exercised: Early morning 60 minute Zumba, 30 minutes Turbo Jam at lunch. Did first of my goal of two lunch-hour workouts per week. 15 minutes of working to learn the moves and only 15 minutes of a practice workout. Planks 3 minutes.
Avoid unplanned PM snack:- few pita chips and carrots while making my lunch for today. Counted in food intake.
bit emotional, my sister who passed birthday. Very busy at work, which is good for my eating habits.
January 5 for today:
Good start 32 minutes Zumba, 33 minutes Jillian Michaels Ripped in 30. 2 minutes planks.
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newbie2143 wrote: »(Starting up a few days early for those of us who want to get back on track NOW!!)
Good Morning and Happy new year
My name is Michele .
Excellent idea for this challenge , count me in .
Please feel free to add me and I will be back later to set up my goals .
Have a wonderful day new friends
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@ShaleSelkies - per the scale in the cafeteria, if it gets to be to much of an issue to bring it with you and use it, try this to get better at estimating (which is better than nothing, but notably not as accurate as a scale)...at home, weigh out food that you would normally eat in the cafeteria and then use your had to compare to the volume of the weighted item - palm (full/half), fist, thumb (one knuckle, full thumb), etc. Then if you don't have your scale, you can at least estimate the weight based on the volume (really good for restaurants too). Remember different foods are heavier than others, so a fist of something might actually weight the same as a thumb of something else.
It's actually an old trick I learned in high school from one of my teachers who told me that her index finger to the first joint was approximately 1", so she never had to break out a ruler to ensure we were doing our papers with proper 1" margins - she could just hold up her finger to the page. For years, I've done the same with linear measurements (my index finger joint is also about 1"), but I also knew my foot was 9" (3/4 of a foot) so when I measured out rooms when checking out new apartments, I could just walk the room and get a good estimate of the square footage without a tape measure.
Later I was using an eating program that had you estimate your portion size with your palm, but I never verified that their estimates matched up with the actual weights for the volume (so I was typically over eating on that program). But I figured it was still a pretty good way to estimate portion sizes, and have worked to build a list of estimates of food weights based on my hands, since I always have them with me, but I don't always have my food scale.
@120maggie - so sorry about your sister. It's always tough when you lose a loved one, especially during their birthdays and holidays. (((HUGS)))1 -
@ShaleSelkies - per the scale in the cafeteria, if it gets to be to much of an issue to bring it with you and use it, try this to get better at estimating (which is better than nothing, but notably not as accurate as a scale)...at home, weigh out food that you would normally eat in the cafeteria and then use your had to compare to the volume of the weighted item - palm (full/half), fist, thumb (one knuckle, full thumb), etc. Then if you don't have your scale, you can at least estimate the weight based on the volume (really good for restaurants too). Remember different foods are heavier than others, so a fist of something might actually weight the same as a thumb of something else.
It's actually an old trick I learned in high school from one of my teachers who told me that her index finger to the first joint was approximately 1", so she never had to break out a ruler to ensure we were doing our papers with proper 1" margins - she could just hold up her finger to the page. For years, I've done the same with linear measurements (my index finger joint is also about 1"), but I also knew my foot was 9" (3/4 of a foot) so when I measured out rooms when checking out new apartments, I could just walk the room and get a good estimate of the square footage without a tape measure.
Later I was using an eating program that had you estimate your portion size with your palm, but I never verified that their estimates matched up with the actual weights for the volume (so I was typically over eating on that program). But I figured it was still a pretty good way to estimate portion sizes, and have worked to build a list of estimates of food weights based on my hands, since I always have them with me, but I don't always have my food scale.
Unfortunately the reason I'm eating at the cafeteria is that I kind of have to eat there! I don't have the same sorts of foods at home so its awkwardly measuring things there at least until I get an idea of the portions vs weights of various things or nothing.
That will be useful if I'm ever in such a situation though thank you! One of my teachers taught me the inch trick as well (and a cm one - the width of the tip of my forefinger) but I forget to use it for things a lot.1 -
I'm starting this a few days late, but better late than never
Date: January 4th
Logged food intake: Yes, under calorie goal
Exercised: Yes, Crossfit
Avoid eating sugar at night: Nope, ate 2 Lindor truffles
Mini break exercises at work (3 sets): Yes
Current weight: 192.5
Goal weight for February 1: 186.5 (1.5lbs per week)
Current struggles: Sweets and getting enough activity
Current strengths: Although I've gained weight over this last year (25lbs it's been a hard year in my marriage) I haven't lost much strength so that's a plus. Positive outlook for this New Year.2 -
Jan 5th- my bootcamp i signed up for is cancelled due to low registration. I NEED the morale. I have searched for classes in my neighbourhood and there are none. Im so bummed out.2
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Date: January 5
Today was great! Again! I ate under 1200 calories without sacrifice. I didn't do much for exercise but I'm mentally strong, so I'm working out my mind. I did my devotions in the morning and I ate under my calorie goal. I'll weigh in tomorrow
Current weight: 149.4
Tomorrow's weight: less
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Date: January 5th, 2017
Logged food intake: Yes, under calorie goal
Exercised: Yes.
- 60 min Yoga (not including the challenge)
- 30 Day January JH Arm Challenge Day 5
- 30 Day January Thigh Challenge Day 5
- 30 Day January JH Sun Salutation Challenge Day 5
Avoid unplanned PM snack: Yes
Practiced Yoga: Yes
Did stretches: Yes
Met personal iron goal: Again, hardly but yes
Starting weight: 132
Current weight: 130
Goal weight for February 1: 128 (1lbs per week)
Current struggles: I found out I was actually overestimating my portions and ergo not eating enough and now I'm having trouble convincing myself that eating more to actually get close to my calorie goal (which is already at deficit) won't make me gain suddenly or something. I will eat more but it doesn't stop me worrying.
Also I keep forgetting to change the date on these posts aha.. My last one was for the 4th not the 3rd.
Current strengths: I think I'm settling into the routine of trying to finish exercises a little earlier - it really helps me do more through the rest of the day since I'm less distracted by not having finished them yet than usual. For some reason still having exercises to do is just very distracting for me.1 -
Good morning! Welcome @michele2020 and @moniquedeanne !
@120maggie - no words.... I can not imaging losing my sister. I'm so sorry for your loss.
@b3achy - nice tips glad you shared them
@candythorns - disappointing about boot camp.... What about doing something with the people in the "biggest loser" group you organized at work?
@ktbousemafitforlife - I love hearing about great days!! So happy for you.
@ShaleSelkies - was it the new scale that told you that you were UNDERestimating? It can be hard to eat MORE, but know that your body needs it and trust the science.... I'm guessing you will be more successful in the long term if you don't short-change yourself!1 -
Date: January 6, 2017 (reporting for yesterday)
Logged food intake: - Yes, under calorie goal
Exercised: No. Life got in the way... Back at it today
Avoid unplanned PM snack: Yes
Practiced meditation : Yes
Jan.1 wt: 139.5
Goal weight Jan.8: 138 (haha, just noticed I wrote 'tbd Sunday' here on previous posts... I meant ACTUAL weight tbd Sunday)
Goal weight for February 1: 133 (1.5lbs per week)
Current struggles: Did not get any physical activity (other than just activities of daily living) in today. Tuesdays and Thursdays in particular are long work days for me and I struggle to make the day longer with a workout at the end of it.... I'm not the best morning workout person, but I am starting to think about maybe trying to get out and be active BEFORE work on these days. Worth a try, anyway I guess.
Current strengths: So far so good hitting calorie goals without feeling deprived. Looking forward to carrying on with my Everyday Healthy Habits 1 -
newbie2143 wrote: »Good morning! Welcome @michele2020 and @moniquedeanne !
@120maggie - no words.... I can not imaging losing my sister. I'm so sorry for your loss.
@b3achy - nice tips glad you shared them
@candythorns - disappointing about boot camp.... What about doing something with the people in the "biggest loser" group you organized at work?
@ktbousemafitforlife - I love hearing about great days!! So happy for you.
@ShaleSelkies - was it the new scale that told you that you were UNDERestimating? It can be hard to eat MORE, but know that your body needs it and trust the science.... I'm guessing you will be more successful in the long term if you don't1 -
(Thursday check in )
LOGGED FOOD logged all food , and pre planned all meals .
EXERCISE - ran 1.5 miles outside , walked 1 .
I have missed running running (not a big fan of the gym ) so yesterday I just decided to brave the cold ..if only for 5 minutes . I am happy that I did ,turned out to be the best part of my day .3 -
Date: January 5th
Logged food intake: Yes, under calorie goal
Exercised: Yes, Strength & Mobility video 30min.
Avoid eating sugar at night: Nope, ate 2 Lindor truffles
Mini break exercises at work (3 sets): Only got in 2 sets.
Current weight: 190.0
Goal weight for February 1: 186.5 (1.5lbs per week)
Current struggles: Sweets and struggling in the gym. I feel like I'm working out with a weight vest on.
Current strengths: Enjoying my new activity tracker I bought myself for Christmas and liking that it simply reminds me to move. Also, besides the 2 truffles I ate my diet has been pretty clean the last few days and I'm feeling pretty great beside minor workout aches and pains. I attribute this to drinking water, eating clean, exercising, and all the supplements I'm taking. I hope I can keep this up.1 -
newbie2143 wrote: »@ShaleSelkies - was it the new scale that told you that you were UNDERestimating? It can be hard to eat MORE, but know that your body needs it and trust the science.... I'm guessing you will be more successful in the long term if you don't short-change yourself!
Overestimating as in I thought I'd been eating 43g of something but I'd actually only eaten around 21g and the like! As I said I know I'll lose in deficit regardless but the worry is just there whether its reasonable or not.1 -
Date: January 6th, 2017
Logged food intake: Yes, under calorie goal
Exercised: Yes.
- 30 Day Januay Arm Challenge Day 6
- 30 Day January JH Arm Challenge Day 6
- 30 Day January Thigh Challenge Day 6
- 30 Day January JH Sun Salutation Challenge Day 6
Avoid unplanned PM snack: Yes
Practiced Yoga: Yes
Did stretches: No
Met personal iron goal: No
Starting weight: 132
Current weight: 130
Goal weight for February 1: 128 (1lbs per week)
Current struggles: I couldn't do much today, I was just so anxious and coiled and I needed to spend time on my comic so I mostly just did that and drew other things. I feel kind of bad for not doing my usual amount of yoga but I think it was a good decision.
Current strengths: Didn't have much trouble resisting eating things today, I think it was because I was distracted drawing for most of it I need to find a way to transition between exercise and art/writing mindsets easier.1 -
Date: January 7, 2017 (reporting for yesterday)
Logged food intake: - Yes, under calorie goal
Exercised: Yes - 30 mins lengths in the pool, 20 mins bike
Avoid unplanned PM snack: Yes
Practiced meditation : Yes
Jan.1 wt: 139.5
Goal weight Jan.8: 138
Goal weight for February 1: 133 (1.5lbs per week)
Current struggles: Tried to meditate on my own (ie. Without a recording of someone telling me what to do), and it didn't go as well as I hoped! I think following guided meditation for a while longer is probably the way to go. Also, I don't think I'm drinking enough... Going to track my fluid intake over the next few days.
Current strengths: Community - glad to have all of you here!1 -
ShaleSelkies wrote: »Overestimating as in I thought I'd been eating 43g of something but I'd actually only eaten around 21g and the like! As I said I know I'll lose in deficit regardless but the worry is just there whether its reasonable or not.
At least it wasn't the other way around!! Enjoy your larger portions today
I'm glad you got the scale... I love how accurate I can be with mine.
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@newbie2143 thanks for the encouragement. But it's 4 guys who I don't really hang out with outside of work.
Jan 7- last night was cal horrible. Had a salad at jack Astors. Thankfully calories are posted everywhere now or I could have eaten way worse!
I did a card challenge today. You assign each suit a move, and the reps are the number on the card. Flip cards till done. I also hula hooped a bit.
Made a big egg white scramble.
I also signed up for a boot camp that I have to bus 40 minutes to....but I want this so I must right
I brought my scale to work so we could do our weigh ins there, so I'll report each Thursday for now. I was at 164.3 -
Sorry, I can not commit to every day. That is not an attainable goal.0
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Date: January 6, 2017 (reporting for yesterday)
Logged food intake: - Yes, under calorie goal
Exercised: Yes - 60 min. CrossFit
Avoid Sugar at night: No, 3 Hersey's kisses
Current weight: 188.0 lbs
Goal weight for February 1: 185lbs (1.5lbs per week)
Current struggles: still struggling to avoid Sugar in the evening
Current strengths: I have made sure to move my body more2
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