WORKOUT WARRIORS - NOVEMBER CHAT
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11/2 Daily Results:
1. Gratitude journal/Bible Devotional/Insight Timer/Daily positive Affirmations Yes ✅
2. Watch sodium 🧂 and sugar intake! Stay within my macros. Yes ✅
3. Nothing after 8 PM Yes ✅
4. Barre 4 times and 10,000 steps 💃💃💃Yes ✅
5. 96 oz 💦 💧 💦 Yes ✅ @slimn2016 Ty for your help on this one, I have been brewing tea to help! @megnolia82 love seeing your tea!
Steps - 14,5232 -
OKAY CATCH UP TIME TEAM.....
SOME OF YOU KNOW THIS AND YOU NEW TEAM MATES DO NOT... MY OLDEST BROTHER IS SUFFERING FROM STAGE 4 ESOPHAGEAL/THROAT CANCER. THIS CRAP WAS BESTOWED UPON HIM FROM 3 TOURS OF DUTY IN VIETNAM. THAT DREADED AGENT ORANGE WAS AND IS THE CULPRIT. HE WAS A RADIO OPERATOR IN THE US MARINE CORP, AND WAS IN A VERY HIGHLY/HEAVILY SPRAYED AREA ..THE CENTRAL HIGHLANDS.
I HAVE BEEN VERY BUSY ON THE PHONE WITH THE VA HOSPITAL IN OREGON GETTING UPDATES AND KEEPING MY SISTER AND OLDER BROTHER IN THE LOOP AS WELL AS OTHER FAMILY MEMBERS.
LET'S JUST SAY THIS THAT THE CANCER IS WINNING AND THE MARINE IS LOSING AND THAT SUCKS!!!!!! F___ CANCER AS FAR AS I AM CONCERN AND IF I OFFEND ANY OF YOU THEN I AM SORRY, BUT I AM FIGHTING THIS CRAP ON 2 FRONTS. MY OLDER BROTHER AND A FORMER TEAM MATE OF OURS HAVE FALLEN TO THIS S_____ DISEASE ALSO. HERS IS STAGE 3 BREAST CANCER. WHAT I WOULDN'T GIVE TO BE ABLE TO SUIT UP IN MY BDU'S, GRAB MY ASSAULT WEAPON AND GRAB SHADOWX-117 AND KICK SOME CANCER *kitten* UNTIL IT WAS DEAD DONE AND GONE OR AS WE SAID IT NAM DDG.
OKAY THAT'S ENOUGH ON THAT....
WELCOME TO THE
ON TEAM
AS THE OWNER AND ONE OF YOUR CO-CAPTAINS,MODERATOR AND YES MOTIVATOR ALSO I WELCOME YOU TO THE GREATEST TEAM IN THE CHALLENGE. I AM LOOKING FORWARD TO GREAT THINGS FROM US AS A TEAM IN NOVEMBER AND TO FINISH OUT THE YEAR ON TOP.
MY PARTNER SALLY AKA @Fitness327wk IS JUST HANDS DOWN THE BEST PARTNER I HAVE HAD IN ALL THE YEARS I HAVE BEEN HERE ON THIS TEAM. SHE IS ON TOP OF ALL OF THE POSTINGS, SHE COMES UP WITH CHALLENGES THAT THE OTHER TEAMS TRY AND COPY, SHE KEEPS ME IN THE LOOP WHEN I HAVE TO STEP AWAY FOR MEDICAL APPOINTMENTS AND HANDLES THE TEAM WITH GRACE AND CARE.
THANK YOU SALLY YOUR THE TOPS, CREAM OF THE CROP, LIKE 20 YEAR OLD BOURBON REAL SMOOTH.
I TYPE IN CAPS CUZ MY EYESIGHT IS FAILING AND SO I CAN SEE IT BETTER.. NEXT STEP IS GOING TO BE A SCREEN MAGNIFIER AND THEN CHANGE THE FONT SIZE. SO NO I AM YELLING AT ANY ONE IT'S JUST A CONVENIENCE FOR ME.
GREG
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GREG'S WEEKLY GOAL FOR NOVEMBER
LOG EVERYTHING THAT GOES INTO THE MOUTH
ELECTROLYTE H2o 96-120oz DAILY
STEPS 11K OR BETTER (ANYTHING LESS IS NOT GOING TO BE ACCEPTABLE)
3X'S DAILY TAKE A WALK WITH LOGAN
TAKE A MOMENT OR 2 FOR ME FOR WHATEVER I CHOOSE.3 -
It is that time of the year again! Time to “fall back”. Today we need to set our clocks back one hour (unless you live in Arizona, Hawaii or other regions where DST is not observed) Many times these time changes effect our sleeping routine. That is why for this week Team Weight No More is challenging everyone to get a better nights sleep! Studies from the US Centers for Disease Control show that over 1/3 of us regularly skimp on sleep. Although it may not seem like it is a big deal to not get proper rest, millions of sleep deprived people mean more dangerous roads, more costly health care and reduced productivity. Sleep deprivation impairs learning, decision making, emotions and adds stress. It also takes a physical toll. The risk of heart disease, Alzheimer disease, diabetes, cancer and obesity all climb with sleep deprivation. These are some of the most significant health concerns facing people today.
One of the best way to improve your chances of getting a good night’s rest is by adopting healthy sleep hygiene habits. The chart below is from the National Sleep Foundation. This is a 7 day plan for incorporating some good habits into your routine.
When you do your daily check in with your team this week. Discuss how the tip for the night before worked for you. Hopefully by the end of the week you are able to incorporate these 7 tips and change your sleeping habits for the better!
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@Navydaddjtc THANKS 🙏 Greg!! Appreciate your kind words! You are a great partner and thankful for this entire group!! Feel blessed to be here and thank you also for all the support!
Let’s make November rock! 💃💃💃👏💃💃💃
I am in a golf 🏌️♀️ ⛳️ tournament today and tmo! I will not miss the ball! Haha!
Happy Sunday all!!2 -
@Navydaddjtc
Sympathy to you regarding your older brother and also former teammate 🙏🙏🙏✝️🙏🙏🙏!
Cancer does suck!0 -
Nov 2
1. ✅ 140g
Net Carbs under 142g per day (Moderate Carbs) until I’m consistently at 155lbs or below for an entire week.
2. ✅ Macros/micros within my targets.
3. ✅ Perform my pre-art ritual each day before noon.
4. ✅ Practice Gratefulness throughout the day.
5. ✅ Say positive things to myself about my body & face at least 3X a day.
10,666 steps - a beautiful nature hike
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My daily goals 11/3
1. Calories < 1500 ❌ 2162
2. 10,000 steps ✅ 10970
3. 30 min exercise ✅
4. Log all food ✅
5. Meet fiber macro ❌
Ugh - went away with my husband this weekend. Eating out can be so difficult!!2 -
Whoops that was Saturday 11/20
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MadisonMolly2017 wrote: »Nov 2
1. ✅ 140g
Net Carbs under 142g per day (Moderate Carbs) until I’m consistently at 155lbs or below for an entire week.
2. ✅ Macros/micros within my targets.
3. ✅ Perform my pre-art ritual each day before noon.
4. ✅ Practice Gratefulness throughout the day.
5. ✅ Say positive things to myself about my body & face at least 3X a day.
10,666 steps - a beautiful nature hike
Nice job! Welcome to the group & thx for the beautiful pic!!0 -
@navydaddjtc Greg, I am so sorry to hear about your brother & team mate! 🙏🏼🙏🏼🙏🏼 Prayers for both.!0
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@ConfidentRaven I have been thinking about you this weekend! You do realize that your 20 minutes biking is likely not counting towards your steps but my elliptical, walking, & others running is! Not sure how to reconcile this but please hold your head high as you are exercising as much or more than I am (& others likely are)!!! And I’d love to hear any tips you have as you have been so successful with weight loss!! 👍🏻1
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@Navydaddjtc Greg, my prayers are with your brother and team mate.1
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1. Stay under my calorie goal (currently 1810) ✔ 1777
2. Get 5,000 steps a day✔ 7,777 though I had my watch off for a short bit
3. No eating out ✔
4. Exercise bike for at least 20 minutes a day.✔ 30 minutes
5. No caffeine after 1pm (my dr's suggestion for sleep issues) ✔1 -
@ConfidentRaven I have been thinking about you this weekend! You do realize that your 20 minutes biking is likely not counting towards your steps but my elliptical, walking, & others running is! Not sure how to reconcile this but please hold your head high as you are exercising as much or more than I am (& others likely are)!!! And I’d love to hear any tips you have as you have been so successful with weight loss!! 👍🏻
@shbarbor I hadn't thought of that. I usually take my watch off because I don't like how it logs the stationary bike so it doesn't log anything during that stretch. So thanks for the thought that if I could run for that time I'd probably rack up the steps.
As for tips, I would have to say find what works for you whether that's low carb, low fat, or just eating sensibly, log honestly or at least be honest with yourself, and weigh your food. I have changed eating plans a few plans to fit my life or higher activity or cravings so don't be afraid to toss out or change anything that doesn't work for you. Don't be afraid to eat at or close to maintenance calories on special occasions. I find that if I pre plan those days to be at or a little under maintenance that I don't tend to binge. Sure I lose a little less, but at least I usually don't end up gaining either. Last don't be afraid to ask for help or advice about your food plan, I have a few times and several teammates have given me great pointers throughout the year.
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Done with yard work. Chillin' on the patio enjoying the scenery. What a beautiful day.
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GOOD AFTERNOON WARRIORS
IF YOU HAD THE THE CHANCE TO ASK A LICENSED DIETICIAN 3 QUESTIONS ABOUT ANYTHING PERTAINING TO WEIGHT LOSS AND MEAL PLANS WHAT WOULD THEY BE.....
IF YOU HAD A CHANCE TO ASK A PROFESSIONAL ATHLETIC 3 QUESTIONS ABOUT ANYTHING PERTAINING TO WEIGHT LOSS AND WORKOUTS WHAT WOULD THEY BE....
THEY ARE EXPERTS IN THEIR CAREER FIELD NO WANNABEES.. THESE ARE THE REAL McCoy....
@shbarbor REPLIED
Dietician: Tips for increasing fiber. Seems I either do well on protein or fiber but not both! Also what are good foods to fill and satisfy and easy to prepare while being low in calories (or "worth" the calories)? Is IF more effective at weight loss or just a strategy for reducing calories?
When to eat carbs - morning/evening or before or after workout? Same for protein. How much does it matter? What about fruit (berry) smoothies in the morning...healthy or insulin spike and shock to system after fasting overnight?
Athlete: If I consistently only have 40 minutes daily for a good workout, what is a good strategy between strength training and cardio? What are some fun, low impact ways to burn calories? Are pre- and post-workout drinks really needed to optimize muscle building or can I just eat a healthy meal afterwards? How much stretching should I be doing and recommendations for stretches. Same for core work.
Medical doctor: Sell me on the benefits of weight (fat) loss, even 10 pounds! Gluteus medius tear that doesn't seem to heal - should I be considering surgery or live with it and just avoid what aggravates it?
@SLIMN2016 REPLIED
IF YOU HAD THE THE CHANCE TO ASK A LICENSED DIETICIAN 3 QUESTIONS ABOUT ANYTHING PERTAINING TO WEIGHT LOSS AND MEAL PLANS WHAT WOULD THEY BE.....
1.) What are your thoughts on IF? 2.) Is Keto truly healthy...or is it better to go low carb? 3.) What am I doing. wrong here??!!!😫😣
Navydaddjtc wrote: »
IF YOU HAD A CHANCE TO ASK A PROFESSIONAL ATHLETIC 3 QUESTIONS ABOUT ANYTHING PERTAINING TO WEIGHT LOSS AND WORKOUTS WHAT WOULD THEY BE....
1.) What is the best plan for rotation of lifting and cardio for fat loss and muscle gain? 2.) How can I amp up my metabolism with my workouts (Am I destroying my metabolism with too much cardio)? 3.) (and again) What am I am doing wrong here ?!!
Navydaddjtc wrote: »
IF YOU HAD THE CHANCE THE CHANCE TO A MEDICAL DOCTOR 3 QUESTIONS ABOUT ANYTHING PERTAINING TO WEIGHT LOSS WHAT WOULD THEY BE....
1.) If I had skin reduction surgery how many pounds less would I be, since my skin makes me feel/look heavier (and older) than I am? 2.) What else can I do to get my numbers (cholesterol, etc.) the best they can be? 3.) Is my BMI acceptable?
DOES ANYONE ELSE WANT TO ASK THEM A QUESTION THERE IS A METHOD TO MY MADNESS YOU JUST GOTTA BE PATIENT AND YOU'LL BE SURPRISED. I DROPPED THE DOCTOR SEGMENT AS I DIDN'T HEAR BACK FROM HIM.
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GREG'S WEEKLY GOAL FOR WEEK 1
NOV. 2
☑️LOG EVERYTHING THAT GOES INTO THE MOUTH
☑️CALORIES1253<1500<
☑️ELECTROLYTE H2o 96-120oz DAILY
🚫STEPS 11K OR BETTER (ANYTHING LESS IS NOT GOING TO BE ACCEPTABLE)
🚫3X'S DAILY TAKE A WALK WITH LOGAN
☑️TAKE A MOMENT OR 2 FOR ME FOR WHATEVER I CHOOSE.
WELL NOT TO A VERY GOOD START HOW EVER IT CAN ONLY GET BETTER FROM HERE.1 -
Wow! I look away for a couple of days and the chat is already up to 7 pages!!!
If it's not too late, could I put my steps totals on for the end of October?
Friday: 12,198
Saturday: 10,6821 -
Although we are already three days into this chat...Welcome to new members!! You are definitely in the right place for motivation and support!!!
Brief intro about me....I'm Nikki, a bit over 45 years old. I live in Worthing, UK - which is on the south coast - with my husband. I'm a full time secondary school science teacher - hence no kids (as that would be like bringing my work home)!
I love going to body combat classes and enjoy swimming and walking. Since getting married I've enjoyed cooking, eating and drinking more than the occasional glass of wine! I'm realising that I am heavier than I want to be and could do with losing a little weight just to feel happier in my skin. I have good intentions, but get easily swayed by chocolate and anything sweet. I am very good at self sabotage My long term goal would be to lose 14lb, not much I know, but it is sooooo difficult!
Could I be included in this month's step challenge? My goal is 10,000 steps a day.
I won't sign up for the daily / weekly goals, as I never get around to logging in daily! However, my other goals are: to get over 7 hours sleep a night, drink more water and try to get below 140lb - I got there briefly last month....
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@Navydaddjtc 💜😔🙏✝️ my prayers to your brother, you and your entire family Greg... I am so sorry to hear this.1
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DAILY GOALS: Sunday, 11/3
✅ Logged food
✅ Stayed under calorie goal
✅ 1 hour+ of cardio (Zumba, Elliptical, Inclined Treadmill)
✅ Maintained IF schedule w/ No food after dinner
✅ Water: 215.6 oz.3 -
3 Nov Results:
Logged Food
Stayed way under calories, but over on carbs. My boys and their families come over every Sunday for dinner and the wife made Baked Ziti and meatballs. What am I going to do? Just eat salad? Did skip the garlic bread and key lime pie. Okay, I took a teaspoon bite of my grandson's pie.
Water: 136 oz
Steps: 9377
Calories Burned: 918. This is what I don't understand. I can play 90 mins of pickleball and burn 1000 cals (according to my Garmin). Yet I'm pushing a mower, hauling a heavy wheelbarrow and other yard work for 2.5 hours and only burn 900??
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Good golf day, I am in third place 🥉 place right now. 💃⛳️💃⛳️
@MadisonMolly2017 Great picture and goals!
@shbarbor 👏👏👏💃💃👏👏👏Great advice, the days I do Barre and no hiking really hurts achieving my step count.
@confidentraven Fantastic job on achieving your goals. Rockstar! 🤩
@jcgator2016 Beautiful picture! Gorgeous day!!2 -
Fitness327wk wrote: »Good golf day, I am in third place 🥉 place right now. 💃⛳️💃⛳️
@MadisonMolly2017 Great picture and goals!
@shbarbor 👏👏👏💃💃👏👏👏Great advice, the days I do Barre and no hiking really hurts achieving my step count.
@confidentraven Fantastic job on achieving your goals. Rockstar! 🤩
@jcgator2016 Beautiful picture! Gorgeous day!!
Way to go Sally! Good luck tomorrow!! Fairways and Greens!1 -
@Navydaddjtc Yes, I would like to ask some questions to the professionals. 👍👏
@Nikmar Posted steps for October. Yes added you for November. 👍👏👍
@jcgator2016 Thank you!! ⛳️⛳️💃⛳️⛳️ Great day for you! Fabulous.
@slimn2016 Fantastic Nancy!! Happy Sunday. 💐1 -
Greg, sorry to hear about your brother and teammate. Prayers sent to you and your family.
My father served in the Marine Corps for 32 years. One tour in Korea and 3 in Vietnam. He was with the Air Wing, and was stationed in Chu Lai/ Da Nang.1 -
jcgator2016 wrote: »3 Nov Results:
Logged Food
Stayed way under calories, but over on carbs. My boys and their families come over every Sunday for dinner and the wife made Baked Ziti and meatballs. What am I going to do? Just eat salad? Did skip the garlic bread and key lime pie. Okay, I took a teaspoon bite of my grandson's pie.
Water: 136 oz
Steps: 9377
Calories Burned: 918. This is what I don't understand. I can play 90 mins of pickleball and burn 1000 cals (according to my Garmin). Yet I'm pushing a mower, hauling a heavy wheelbarrow and other yard work for 2.5 hours and only burn 900??
Kudos on skipping the garlic bread and it would be hard skipping out on wife’s ziti, however, you were still under! 🙌🙌👏👏🙌🙌 Kick butt on water 💦 intake.1 -
ConfidentRaven wrote: »@ConfidentRaven I have been thinking about you this weekend! You do realize that your 20 minutes biking is likely not counting towards your steps but my elliptical, walking, & others running is! Not sure how to reconcile this but please hold your head high as you are exercising as much or more than I am (& others likely are)!!! And I’d love to hear any tips you have as you have been so successful with weight loss!! 👍🏻
@shbarbor I hadn't thought of that. I usually take my watch off because I don't like how it logs the stationary bike so it doesn't log anything during that stretch. So thanks for the thought that if I could run for that time I'd probably rack up the steps.
As for tips, I would have to say find what works for you whether that's low carb, low fat, or just eating sensibly, log honestly or at least be honest with yourself, and weigh your food. I have changed eating plans a few plans to fit my life or higher activity or cravings so don't be afraid to toss out or change anything that doesn't work for you. Don't be afraid to eat at or close to maintenance calories on special occasions. I find that if I pre plan those days to be at or a little under maintenance that I don't tend to binge. Sure I lose a little less, but at least I usually don't end up gaining either. Last don't be afraid to ask for help or advice about your food plan, I have a few times and several teammates have given me great pointers throughout the year.
I love this and so true! It nice being able to help and ask each other what helps. Ty Kai for advice when I have asked you!2
This discussion has been closed.