This January I Will...
Replies
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Jan 8 Update:
The small actions I’ll be taking to accomplish this goal.
* ✅Keep appealing groceries in the house
* ✅Always have precooked lean meats available
TO DO: I have to get Lean Meat issue solved✅✅Did it!
* Pre-measure ✅nuts,q fruit-only jam, ✅Kashi cereal, & ✅peanut butter in 1/2 &/or 1 oz. servings
THIS REALLY HELPED ME TODAY!🎉
* ❌Always have appealing pre-washed/cut veggies & salad greens prepared.
I didn’t but I washed & peeled 3 large carrots & enjoyed them greatly!
TO DO item, too!
* ✅Replenish tea selection DONE
* ✅Do pantry & fridge clean out (neither are bad, but for fresh start feeling!)DONE
* Remind myself that I had headaches, some tummy pain, queasiness, was more tired, and my mood was less positive... ❌Forgot to do this. Forgot to do this again...
Do This For YOU! Focus on Health& a happy life ❣
Jan 1✅
Jan 2✅ (pre-planned eating out)
Jan 3❌ moderate, but Salty & high fat
Jan 4 ❌High fat, high sodium, high sugar: felt awful afterwards.
Jan 5❌but smaller portions, no dessert, and better choices.
Jan 6 Ate Out but wisely
Jan 7 Ate Out but wisely
—>> Jan 8 ate out unwisely & it triggered sugar cravings - sad to say for the first time in 14 months I totally succumbed.
I noticed I tend to eat more each time my weight drops down into the 153.x’s.
Was beating myself up, but stopped. I’m still down 73lbs, healthy, and walking faster than I have in a long, long time. I WILL figure this out.
STILL Optimistic going forwards. I forgot how much sodium is in the food & I feel queasy. I feel confident I can stop eating out now because of those two things❣
Jan 3 reminded me I need to have cooked lean meat in the fridge.
Jan 4 made me face up to how much sodium & fat are in restaurant foods.
Jan 5 reminded me that once I eat out, it can take me awhile to stop it.
Jan 8 reminded me that usually after two days with moderate, in-control eating out meal “See you can do this!” The third day went crazy. It’s my addiction pure & simple, just like the alcoholic who has a couple of days of one moderate drink k the third day drinks the bottle.
I will solve this.
Moving forwards! I will do it-3 -
I tried posting this before with all the details but lost it so I’ll just do a quick post on my January goal.
I will meditate using the Calm app every day. I am inspired by your posts. Success is that I will realize the benefits of meditation and continue practicing ay least 5/7 days.
I started on the first but didn’t set my trigger so I forgot 3 times, but 6/9 days is a good start.2 -
OK, I give up on figuring out how to make my plan to increase my sleep hours for this month. I'm at a loss in figuring out a cue or small actions and so forth that works for me, so I am continuing to work on the drinking water early in the day, or to increase water in during the day, especially if I had a busy morning with exercise delayed til later. I had been doing much better in the morning, it's during the day that I need to consistently increase.
So:
1. This January I will continue to drink water first thing every morning.
2. NEW: I've also, just this week, started to put back into my morning routine adding green juice into my water in the morning. I will figure out how to remember to add it in, in the morning, as I do not do this the night before.
3. Small actions: Continue to refill morning water bottle for tomorrow when I finished it today after exercise. I will continue to make a check mark on my exercise calendar how drinking water early in the morning went this day.
4. NEW for January trigger or cue: Have the water bottle placed where I exercise, I found myself doing this last month and it worked better.
5. How often? Every morning
6. Immediate reward? As I'm sipping on the water I'll get ready to exercise, linking both activities together. Having a focused start to my day will make me feel good, and help me not become distracted with something.
On rest days or busy mornings I will have to make sure to drink more water during the day, or put a water bottle with my keys the night before if I'm going somewhere early. NEW: I will need to find a better cue to remember to keep water in my insulated cup and have it somewhere more noticeable if I'm staying home to be more routine. I also started to add in more herbal tea during the day, especially when it is colder.
7. What help do you need from us? Continuing to be involved in this group will definitely be encouraging, and fun. Reading your posts is always encouraging and I learn much from everyone!
8. What does success look like to you at the end of January? I'm hoping it continues to make my mornings flow easier having something to remind me it is time to actually start my day however it is planned, not just exercise days. Seeing more check marks than missed days at the end of the month will be encouraging just as seeing my exercise calendar get filled in does for me.
Feeling better and more hydrated is always a good thing.
Once again, thank you for another This Month I will.... to start our year off in the right direction!
:flowerforyou:2 -
Jan 9 & 10 Update:
The small actions I’ll be taking to accomplish this goal.
* ✅✅Keep appealing groceries in the house
* ✅✅Always have precooked lean meats available HUGELY HELPFUL!
TO DO: I have to get Lean Meat issue solved✅✅Did it!
* Pre-measure ✅nuts,q fruit-only jam, ✅Kashi cereal, & ✅peanut butter in 1/2 &/or 1 oz. servings
THIS REALLY HELPED ME Jan 8-10!
* ❌❌Always have appealing pre-washed/cut veggies & salad greens prepared.
I didn’t but I washed & peeled 3 large carrots & enjoyed them greatly!
TO DO item, too!
——> Need to work on this!!
* ✅Replenish tea selection DONE
* ✅Do pantry & fridge clean out (neither are bad, but for fresh start feeling!)DONE
* Remind myself that I had headaches, some tummy pain, queasiness, was more tired, and my mood was less positive... ✅✅Jan 9&10 Remembered to do this!!
❌Jan 6, Jan 8Forgot to do this. Forgot to do this again...
Do This For YOU! Focus on Health& a happy life ❣
Jan 1✅
Jan 2✅ (pre-planned eating out)
Jan 3❌ moderate, but Salty & high fat
Jan 4 ❌High fat, high sodium, high sugar: felt awful afterwards.
Jan 5❌but smaller portions, no dessert, and better choices.
Jan 6 Ate Out but wisely
Jan 7 Ate Out but wisely
Jan 8 ate out unwisely & it triggered sugar cravings - sad to say for the first time in 14 months I totally succumbed.
I noticed I tend to eat more each time my weight drops down into the 153.x’s.
Was beating myself up, but stopped. I’m still down 73lbs, healthy, and walking faster than I have in a long, long time. I WILL figure this out.
STILL Optimistic going forwards. I forgot how much sodium is in the food & I feel queasy. I feel confident I can stop eating out now because of those two things❣
Jan 3 reminded me I need to have cooked lean meat in the fridge.
Jan 4 made me face up to how much sodium & fat are in restaurant foods.
Jan 5 reminded me that once I eat out, it can take me awhile to stop it.
Jan 8 reminded me that usually after two days with moderate, in-control eating out meal “See you can do this!” The third day went crazy. It’s my addiction pure & simple, just like the alcoholic who has a couple of days of one moderate drink k the third day drinks the bottle.
I will solve this.
Moving forwards! I will do it-
Jan 9 & 10 No eating out, good deficits, exercised & figured out the eating was not addiction ...it was the result of calorie deficit that was too large.
I’m back on track. Was rewarded with new lowest weight. 3.2 lbs to go. 75.1 lost.3 -
@PackerFanInGB, your statement:
“I'm also working on talking nicer to myself and not beating myself up so much. I am so much nicer to everyone around me than I ever am to myself. Maybe this will be February's goal, but for now I'm trying to catch myself. I have no room for so much negativity in my life!!!!
Tracie
Word for 2019: tenacity”
struck me. Not beating yourself up so much and being as nice and compassionate to yourself as you are to others is a WONDERFUL goal for this year! And tenacity is a great word for 2019!
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I tried posting this before with all the details but lost it so I’ll just do a quick post on my January goal.
I will meditate using the Calm app every day. I am inspired by your posts. Success is that I will realize the benefits of meditation and continue practicing ay least 5/7 days.
I started on the first but didn’t set my trigger so I forgot 3 times, but 6/9 days is a good start.
I think this is a great goal for January, @nebslp. Meditation has changed my life. I can’t believe that I’ve seen such an impact from just 10 minutes a day. There are lots of good meditation apps available like Calm, Headspace, and Insight Timer that @PinkyPan1 is using. I’m going to work towards both an morning and evening meditation this year.
I hope you see wonderful benefits from cultivating a daily meditation habit!3 -
@texasgardnr, I like your strategy for drinking more water. Seems like you’ve got great cues and rewards and a good strategy for making it all happen. I like lime juice in water a lot too!
I am sorry to hear that sleep remains elusive. Why is that? Can you identify the likely reasons, such as having too much on your mind before you go to sleep? Sleep challenges are common for so many of us and if you wanted to share more information about your situation, likely some of us might have some suggestions on what we’ve tried?2 -
You are doing great, @MadisonMolly2017! Love your detailed updates! And congrats on being so close to your goal weight!2
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And how is it going for you, @M310, @eatmindfully, @littlebear0121, and @nikitashah100? Let us know if we can help!1
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themedalist wrote: »@PackerFanInGB, your statement:
“I'm also working on talking nicer to myself and not beating myself up so much. I am so much nicer to everyone around me than I ever am to myself. Maybe this will be February's goal, but for now I'm trying to catch myself. I have no room for so much negativity in my life!!!!
Tracie
Word for 2019: tenacity”
struck me. Not beating yourself up so much and being as nice and compassionate to yourself as you are to others is a WONDERFUL goal for this year! And tenacity is a great word for 2019!
[/fquote]
@PackerFanInGB
I’ve been actively working on this, too. I had one really bad few hours where I was saying stuff that in hindsight was pretty horrible...you’re not pretty, you’re not as smart as you used to be, etc... it’s rare for me, but I figured out the triggers & began rebutting myself. Yes, you are! Look at that smile! Remember the time you figured out this or that... and moved back to my usual happy self. Happens about once a month- generally when I’m bummed by uptick on scale.
The self-talk works!2 -
themedalist wrote: »You are doing great, @MadisonMolly2017! Love your detailed updates! And congrats on being so close to your goal weight!
@themedalist
Thank you! It’s been a scary couple of weeks, and I usually not quite so detailed, but I really needed to focus in order to change those all-important small changes to accomplish the big change.
Thanks for the wise structure you create a red for the I Will Challenge!
And...how are you doing, our Fearless Leader?! ♥️1 -
Thank you so much to Denise for hosting this site and to all who are so generously sharing their own experiences. I am a complete newcomer and am coming in very late in the month—but I have so far successfully been keeping to this goal since Jan. 1, and I hope that posting it here will help keep me going for the rest of January (and beyond).
1. This January I will log all my meals in the MFP diary, every day, being as accurate as possible in reporting portion sizes and ingredients.
2. The small actions to accomplish this goal: log immediately after each meal whenever practical; check before bed to make sure the daily entry is complete.
3. The trigger or cue to remember to do my habit: I have moved my phone charger to a different location (downstairs instead of in my upstairs bedroom), so every time I go to plug in my phone to charge it before bedtime I am reminded that I need to complete the entry for the day.
4. How often will you do your new habit? At least daily
5. What reward will you immediately give yourself for doing your habit? Clicking the “complete diary entry” box on the diary page at the end of the day with a little mental “well done!”
6. What help do you need from us? Post your own updates—it is so encouraging to have role models and solidarity. Also, please be patient with me as a newbie—I don’t do any other social media, and this is the first time I’ve participated in MFP discussions or groups. Let me know if I do something that isn’t right for this forum.
7. What does success look like to you at the end of January? Looking at my food diary and seeing entries every day, with accurate enough information to inform next month’s habits and planning. This might even include some weight loss, but I’m trying to focus on improving my dietary habits rather than fixating too much on the number on the scale yet. Keeping track of what I eat is the first step for me.4 -
MadisonMolly2017 wrote: »themedalist wrote: »You are doing great, @MadisonMolly2017! Love your detailed updates! And congrats on being so close to your goal weight!
@themedalist
Thank you! It’s been a scary couple of weeks, and I usually not quite so detailed, but I really needed to focus in order to change those all-important small changes to accomplish the big change.
Thanks for the wise structure you create a red for the I Will Challenge!
And...how are you doing, our Fearless Leader?! ♥️
Focusing on the small details and small changes is what leads to big impacts. Gardeners first need to worry about soil planting depth, soil composition, and shading needs before they worry about where to put all that harvest.
I like the “I will“ structure a lot too, @MadisonMolly2017. The weekly challenges had merits, but they were ultimately unsustainable for me. By specifying our own goal, action plan, small steps, cues and rewards, while leveraging the wonderful support and accountability that’s available from this group, how can we not succeed?
I’m doing well, thanks, but my posture goal this month is a challenge. I think I’m learning firsthand that one of the fundamental rules about habit change is true: you can’t make a habit stick if it’s not something you really want to do. Can’t do it just because you think you should do it. I’m going to give it a bit more time through the end of the month, but this might be something I need to let go.
On the flipside, all of my monthly habits from 2018: the food logging, the daily salads, more decaf coffee, pre-bedtime yoga poses, and getting at least 300 active minutes per week have now all been folded into my daily routine. I’m happy about that. There’s bound to be some Teflon habits.
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@jroslyn Welcome to the group👏🏻🙂! Your goal sounds great and is one that I need to consider doing as well. Focusing on developing habits to help with awareness without fixating on scale makes a lot of sense. And I like your practical daily trigger also.
I completely agree with @nebslp! We are delighted to have you join our group, @jroslyn. Logging your foods accurately everyday is a terrific habit to focus on this January. And your move-the-phone trigger is fantastic. Visual cues are so helpful!
Welcome to our group!
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themedalist wrote: »MadisonMolly2017 wrote: »themedalist wrote: »You are doing great, @MadisonMolly2017! Love your detailed updates! And congrats on being so close to your goal weight!
@themedalist
Thank you! It’s been a scary couple of weeks, and I usually not quite so detailed, but I really needed to focus in order to change those all-important small changes to accomplish the big change.
Thanks for the wise structure you create a red for the I Will Challenge!
And...how are you doing, our Fearless Leader?! ♥️
Focusing on the small details and small changes is what leads to big impacts. Gardeners first need to worry about soil planting depth, soil composition, and shading needs before they worry about where to put all that harvest.
I like the “I will“ structure a lot too, @MadisonMolly2017. The weekly challenges had merits, but they were ultimately unsustainable for me. By specifying our own goal, action plan, small steps, cues and rewards, while leveraging the wonderful support and accountability that’s available from this group, how can we not succeed?
I’m doing well, thanks, but my posture goal this month is a challenge. I think I’m learning firsthand that one of the fundamental rules about habit change is true: you can’t make a habit stick if it’s not something you really want to do. Can’t do it just because you think you should do it. I’m going to give it a bit more time through the end of the month, but this might be something I need to let go.
On the flipside, all of my monthly habits from 2018: the food logging, the daily salads, more decaf coffee, pre-bedtime yoga poses, and getting at least 300 active minutes per week have now all been folded into my daily routine. I’m happy about that. There’s bound to be some Teflon habits.
@themedalist I appreciate that you found a way to make your leadership of this group sustainable for you!
I I agree about really wanting the change. I find if I know the compelling reasons for the change, I am more e cited & committed to doing it.
I do know my posture improved due to arm/shoulder physical therapy because my posture had to be good to have shoulder in correct alignment to allow arm’s range of motion to improve. Once I knew the reason, I applied myself fully.
She had me such tummy straight back to spine & press front ribs in and down hard.
Also Really Squeezing shoulder blades toward spine as if squeezing walnut, and dropping shoulders. Took a few weeks but now I prefer this posture.
I’m facing the same issue with my goals these days, however. I have a BMI of 23. My HDL is the best it’s been in my adult life & is now normal. All my labs are great, even with some restaurant food. My exercise is significant & daily. It’s hard for me to eat less for vanity’s sake. I’ll have to think about this!!2 -
@MadisonMolly2017 thanks for sharing your posture improvement techniques. I remember 43 years ago after my first son was born walking around with my tummy tucked in all the time to get back into shape. It became a habit quickly. Unfortunately, I wasn’t as faithful after the following 3 babies and now my posture is in sad need of repair! There is SO much to work on. I’m glad we try to focus on one small change at a time even though we may be working on more than one area.2
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@MadisonMolly2017 thanks for sharing your posture improvement techniques. I remember 43 years ago after my first son was born walking around with my tummy tucked in all the time to get back into shape. It became a habit quickly. Unfortunately, I wasn’t as faithful after the following 3 babies and now my posture is in sad need of repair! There is SO much to work on. I’m glad we try to focus on one small change at a time even though we may be working on more than one area.
@nebslp Yes, I’m having to ease up on number of things I’m trying to do - haven’t had enough time for fun/relaxation!
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@MadisonMolly2017 , it sounds like the exercises you got from PT are similar to the ones I’m doing on my posture app.
I have been doing my posture exercises daily, so my January goal is going well. And I am enjoying them so much!3 -
@MadisonMolly2017 , it sounds like the exercises you got from PT are similar to the ones I’m doing on my posture app.
I have been doing my posture exercises daily, so my January goal is going well. And I am enjoying them so much!
@77tes oh, great to know!! I’m quite pleased with the change I’m glad it’s going well for you! 4 -
Yesterday I went to my gyno for a regular visit and after stripping down and propping myself up on the table under my paper blanket, I sat there for about 15 minutes and the nurse came in to say she had been called to the hospital for a delivery and did I want to wait awhile to see how long she would be gone. I was sitting there basically naked so I wasn't about to postpone the dreaded appointment to do it all over again! So I spent the next 15 minutes meditating, not perfectly, but when she came back to tell me it would be another half hour or so, I felt totally refreshed. The nurse gave me a robe and blanket, I grabbed my iPad and listened to a book and played a game until the dr came in. It was all good and I wasn't irritated or impatient for a minute. I'm meeting my January goal of 5/7 days of Calm meditation every week. I do it before I go to bed and I feel so relaxed that a lot of times I almost fall asleep.5
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Yesterday I went to my gyno for a regular visit and after stripping down and propping myself up on the table under my paper blanket, I sat there for about 15 minutes and the nurse came in to say she had been called to the hospital for a delivery and did I want to wait awhile to see how long she would be gone. I was sitting there basically naked so I wasn't about to postpone the dreaded appointment to do it all over again! So I spent the next 15 minutes meditating, not perfectly, but when she came back to tell me it would be another half hour or so, I felt totally refreshed. The nurse gave me a robe and blanket, I grabbed my iPad and listened to a book and played a game until the dr came in. It was all good and I wasn't irritated or impatient for a minute. I'm meeting my January goal of 5/7 days of Calm meditation every week. I do it before I go to bed and I feel so relaxed that a lot of times I almost fall asleep.
Wow! That is quite the testimonial.3 -
This January I will...
Log every bite I eat into MFP.
Move every day.
Weight train 3 days a week.
Stop letting the scale define me.
Complete every weekly task I put in my Reminder Binder.
Love myself more.
Drink water in the AM so as not to disturb my sleep.
Make time for myself.
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Thank you.1
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Hello Everyone! Glad to see your goals and how well you are accomplishing them. Lets do THIS! Sorry I am a little late for the party but balancing work and life has been hard. I feel like now I am getting the hang of it!
1. This January I will... eat mindfully, log on MFP and exercise at least 20 a day.
2. The small actions I’ll be taking to accomplish this goal: Pre log if I need to, meal prep and as soon as I wake up put on my exercise clothes.
3. The trigger or cue to remember to do my habit: I have a reminder on my phone and my vision board.
4. How often will you do your new habit: Daily
5. What reward will you immediately give yourself for doing your habit? I have a journal where I write my goals and expectations for the months and it is always nice to see the check mark when I accomplish one.
6. What help do you need from us? Your support! Thank you.
7. What does success look like to you at the end of January? Success will look like me feeling accomplished, not stressed out by not doing what I need to do. Success is me being happy, mentally and emotionally. Success is being in a better place than I was yesterday.
Thank you all and good luck! Keep on shinning.5 -
With about 10 days remaining in January, I’m happy that I’ve stuck with my goal, which is “This January I will log all my meals in the MFP diary, every day, being as accurate as possible in reporting portion sizes and ingredients.” It’s giving me a much better sense of what, when, and where I eat, and although I haven’t set any real goal around reducing my intake, knowing that I will have to record every morsel is already setting a bit of a break on my bad habits. Also, the habit of recording is getting easier both as it becomes more automatic and as I get more of my usual recipes and meals loaded into MFP.3
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Prgirl39mfp: it sounds like some of our goals are similar but you’re a step or two ahead of me! Putting on exercise clothes first thing sounds like a great start to the day. And I love the focus on stress reduction and mental wellness—I hope that happens and that you’ll share more of your strategies for getting there.2
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With about 10 days remaining in January, I’m happy that I’ve stuck with my goal, which is “This January I will log all my meals in the MFP diary, every day, being as accurate as possible in reporting portion sizes and ingredients.” It’s giving me a much better sense of what, when, and where I eat, and although I haven’t set any real goal around reducing my intake, knowing that I will have to record every morsel is already setting a bit of a break on my bad habits. Also, the habit of recording is getting easier both as it becomes more automatic and as I get more of my usual recipes and meals loaded into MFP.
This is a terrific update, @jroslyn! Congrats. Food logging is an eye-opening experience, isn't it? And MFP makes it pretty easy with the frequent foods, bar code scans, recipe saves, and copying option across meals.
Well done!0 -
The Posture Makeover app @77tes suggested is great! Just what I was looking for. I am finding myself paying more attention to my posture and I like the guided nature of the app.
How are your "This January I will..." goals coming along?1
