January 3 Sign In
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RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Yesterday, it was wonderful to be inspired by @Dory_42 post and then a repost by @craigo3154 encouraging us all to take the initiative to do something to make the world a better place!
But that was not all...so many team members shared their day; their hopes; and their enthusiasm.
You are all part of our great UAC team!
Keep your goal in sight and move towards the goal.
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January 3
Exercised?: Yes (6 km walk in 47 mins)
Calories?: Yes
Tracked?: Yes
Late walk on a warm day. Happy to still be under 8 mins per km.
Looking forward to the weekend.
My biggest goals are to look after my family. To do this, I MUST look after myself (despite what I feel at times).
Ironically my daughter is sick of "nutrition" talk as my wife and I have discussed it to death over the last 3 years. She is more educated on nutrition and body image (and less neurotic about it) than most adolescents I know. The real irony is that she has trouble reconciling OTHERS mis-conceptions and actions with her knowledge and desire to help.
Also was interested in yesterdays conversation, particularly these snippets.LesIckaBod wrote: »...
Planting seeds... hmm. I read an article today about cutting back added sugar. I do that personally, but I've not been good at monitoring my kids' added sugar consumption, and apparently kids should have only 3 tsps (12 grams) of added sugar per day. I talked to my little dudes about this, and they understand the concept, and throughout the day we talked about how much added sugar was in X or Y food item. Today we did a lot of, "no, we've already had X, so Y is too much added sugar, but if you want something sweet, you can have an orange or berries...."
They're old enough to understand, and I think it's important for them to learn how to evaluate what's healthy or not, but I'm not sure if I've planted a beautiful flower here or a future eating disorder. Really hoping for the flower!
@LesIckaBod. I think it's the right message, but the "3 tsps (12 grams) of added sugar per day" is an over-generalization. Giving unprocessed "sweet" food alternatives is a great strategy.
Kids can cope with quite an excess (that adults cannot) because they are growing and generally more active. The real trick is to educate on body image (normal and beautiful encompasses a wide range of body shapes and sizes - function and healthy should be valued over aesthetics).
Definitely leading towards flower.LisaPower123 wrote: »@LesIckaBod I had to laugh at your future eating disorder comment. It is hard to be a parent. I have talked to my kids about healthy eating & recently told my son that he can diet however he chooses but make sure to eat protein a certain number of grams of protein every day (he wants a visible 6 pack). fingers crossed that we are doing the right things... I just know I am doing my best.
Responded also to this post by @LisaPower123. I think I can speak with authority on how to get a visible six pack
This is me after todays 6km walk. I've kept roughly this physique for over 2 years.
Yesterdays responses: https://community.myfitnesspal.com/en/discussion/comment/44560369/#Comment_44560369
https://community.myfitnesspal.com/en/discussion/comment/44561065/#Comment_445610656 -
January 3
Exercised for 35 mins at the gym. Only 20 mins of cardio today and I think I hurt myself. So tomorrow may well be a pass day - or more likely lots of home cleaning exercise!
Well under my calorie goal today
All tracked and in! Have a great week everyone!8 -
Did I exercise for at least 20 minutes?
I have 41 active minutes on my fitbit. But I was swimming (casual - mucking around) for 3 hours!. It only detected my morning walk. That's ok.
Did I stay within my calorie budget for the day?
Yes! Without touching exercise calories.
Did I keep track of everything I ate and drank?
Yes, although I ate out a couple of times, meant I restricted what I ordered to things like salad without dressing and grilled tomato, so that it was easier to log. Tried to round up when logging. I think it was pretty accurate. I got over 3 litres of water in today!9 -
@craigo3154: good job! That is exactly what he is looking for but I just wanted to ensure he doesn’t do it fast & maintains his lean muscle mass. He got to an estimated 12% body fat & is aiming lower. Since he is 15 & probably still growing I am hoping planting the seed of proper nutrition will become the flower that blooms for his entire life rather than the yo-yo his father & I have done. We have discussed that abs are made in the kitchen... A LOT
Edited to add... I missed your reading your first reply, so a little more background I have talked to him about his expectations & that at his age & stage of life it may not yet be possible for his body. He made a $10 bet with a friend because he feels that he is so close. I did some extreme calorie deficit diets in my teens & I want to make sure that my kids do not do that, so I try to have them focus on certain things so they are hopefully getting proper nutrition. I eat low carb so having him focus on protein is convenient to what we have in the house & it limits the amount of calories left over for junk.
Thanks for your reply. I will add some of your thoughts into our next food discussion6 -
A quick yes x3!4
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LisaPower123 wrote: »@craigo3154: good job! That is exactly what he is looking for but I just wanted to ensure he doesn’t do it fast & maintains his lean muscle mass. He got to an estimated 12% body fat & is aiming lower. Since he is 15 & probably still growing I am hoping planting the seed of proper nutrition will become the flower that blooms for his entire life rather than the yo-yo his father & I have done. We have discussed that abs are made in the kitchen... A LOT
Edited to add... I missed your reading your first reply, so a little more background I have talked to him about his expectations & that at his age & stage of life it may not yet be possible for his body. He made a $10 bet with a friend because he feels that he is so close. I did some extreme calorie deficit diets in my teens & I want to make sure that my kids do not do that, so I try to have them focus on certain things so they are hopefully getting proper nutrition. I eat low carb so having him focus on protein is convenient to what we have in the house & it limits the amount of calories left over for junk.
Thanks for your reply. I will add some of your thoughts into our next food discussion
@LisaPower123. Good that you are discouraging extreme calorie deficit. At your sons age and size this is both bad for his health and counter-productive to his goals.
Even at 15 and 12% bf he probably does have visible abs in the right conditions. If he wants to win his $10 bet using unaltered photography it should be easy to set up the right conditions (selfie photo under overhead lighting after a morning ab workout using an ab tense posture before having anything to drink). {Most adolescent bets are kind of childish }
If the abs are not visible at 12%, then what is needed is resistance exercise, not diet. Resistance exercise is weights (even bodyweight - look at information on the "Athlean X" channel for example). There needs to be some cardio to keep fitness, but resistance work is the most essential. Going any lower in bf % (or weight) will likely hurt his goals and health more than help.
At 15 he is still growing (will be till at least 17 or 18). He NEEDS to remain OVER 10% bf to have enough reserve to maintain health.
Lastly, no problems with a high protein diet. Just be sure to keep hydrated (water is the best for this, not "energy" drinks - which tend to be high in processed carbs). Carbs from unprocessed food (fruits and vegetables) is also good. Limiting grains and high GI foods will help with reducing the opportunities for the body to replenish adipose tissue while maintaining ability to workout, build muscle and grow.5 -
1/3
Exersized-?yes
Caleries?-yes
Logged?-yes8 -
@craigo3154: you are right kids bets are funny. He works out & is a hockey player so quite active.
January 3rd
Exercise: yes 60 minutes hot yoga
Calories: yes
Tracked yes8 -
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Ues
Did I keep track of everything I ate and drank? Yes8 -
3 x’s yes- one hour group workout interval training with tabata sets. Again it was hard to keep calories cut back. I weighed out my snack but had to cut my nut serving in half once I logged it😕. Swapped an ounce of peanuts for 4 ounces of blueberries to feel satisfied snacking.
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Did I exercise for at least 20 minutes? Yes, a 60 minute Pilates Mat class in the morning, a 90 minute trail run/walk in the afternoon, then 2 hours strength training ( weight lifting, planks, push ups, deadlifts, squats, pike ups ) this evening.
Did I stay within my calorie budget for the day? Yep
Did I keep track of everything I ate and drank? Yep7 -
1/3
Did I exercise for at least 20 minutes? yes 50 minutes gym - upper body/abs
Did I stay within my calorie budget for the day? yes under
Did I keep track of everything I ate and drank? yes
Pass used 1/3 (on 1/1)8 -
Exercise: 2.9 miles, 44 min walk/run
Calories: under goal of 1500
Tracked: yes8 -
1/3
Did I exercise for at least 20 minutes? Yes, indoor aerobics
Did I stay within my calorie budget for the day? Yes, and under
Did I keep track of everything I ate and drank? Yes8 -
Exercise 20 minutes? Yes, low impact aerobics for 40 minutes
Stay within calorie budget? Yes, under by about 200
Keep track of what I ate and drank? Yes6 -
Jan 3: 3 for 3!
Exercise: 45 min hasfit total body strength & cardio
Calories: Under
Tracked: yes
Maybe a sprout on the seeds planted for kids' healthier eating habits? They didn't ask to break into their stocking candy today, and Mr. 7 asked only about the melon I'd brought home from the grocery store yesterday.
Sad to think of the holiday break ending after the weekend. I carry a lot of stress for dumb reasons while at work, to the point where I think of things and feel cold panic wash over me. I want to do a better job of keeping my perspective on what's important and what's not, and not panicking over the stuff that really should be little.
Off to put the dudes to bed, and try to work on improving my own sleep. Will the two cups of chamomile help? We'll see.9 -
1/3
Exercise: Yes 55 minute strength training (legs - low weight high rep) and 20 minutes hip PT. This is the first time I've done an all leg workout in months because of my hip. I'm sore but it felt so good to be able to do some of it again.
Calories: Yes left almost 400 unused
Tracked: Yes we kept changing our minds about dinner but finally decided to just have some leftover soup so came in lower than I expected9 -
Jan 3
Exercise: Yep, another near 2 hour wrestling practice. Left me drenched in sweat and exhausted, so I’d say that was a good workout lol. First practice in a while that I didn’t get pinned a single time! That’s what I call progress:)
Stayed under budget? Yessir! Nearly 700 unused, but that’s due to me cutting weight for weigh-ins in a few days, I don’t always eat like that.
Tracked? Yes, it was super easy due to time only eating 3 things today10 -
Yes ... yes... and yes... barely. Struggled today12
