January 19 Sign In
Replies
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For some reason this morning, I crunched the numbers (TDEE, BMR, initial vs target body fat percentage ranges, etc) and figured out - no matter how I slice it - I'm closer than I expected to goal. That means another 1% to 8% body fat reduction which can happen within the next 10 lbs or less.
It made me anxious for the rest of the day because maintenance messes with my head and has been so challenging to, well, maintain. I immediately went to Google to bookmark pages and videos on...
"self sabotage" "weight maintenance"
"last 10 pounds" "body fat" recomp women
Why? In the past, I've maintained weight for about a year and a half, maybe two...tops. But I need to get it locked, dialed and set in FOR GOOD this time.
Yet I need to learn how while being gentle but consistent with myself in the learning process.
This, coincidentally, ties into the video you mentioned @MadisonMolly2017. It was the same UAC recommended one I was supposed to watch before bed a few days ago. 🙃 I made sure to finally do it today so thank you for the reminder which was embedded in your post yesterday. Thank you and @SModa61 both!The James Clear lessons mentioned in that video?
1. Build good habits
2. Put in the reps
3. Challenge yourself
4. Exercise and read
5. Have a plan
6. Get rid of bad habits
7. Develop expertise
8. Change your environment
9. Change your identity
10. Be systems oriented
That being said, I ended the day with a plan on how to integrate a weight bench and barbell into my tiny condo's home gym set up (lifting heavier will get my lean muscle mass up while I get my body fat down). In terms of changing my identity? I've been working on this one since last autumn: I need to incorporate the habits of non-procrastinating people into my everyday life. Bad habit to eliminate? Not praying before sleeping (although I do this consistently when I wake up)
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Did I exercise for at least 20 minutes? YES | Skipping (11), Dancing (20) TOTAL: 31 min
Did I stay within my calorie budget for the day? YES | Base + 188
Did I keep track of everything I ate and drank? YES |
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Personal Bonus: Did I meet my protein macro for the day (min 40%)? NO | 34%
Pass Days Used: (JAN07)(JAN12)
I may need to ratchet the protein down to a 35% target as of next month. I find I get to the evening and am already so full that I can't possibly eat more. I have a few days to plan that in a system-oriented way 😉4 -
I posted this recently in the main forums.
My home is near the waterfront and Montreal is one big hill. Running from the bottom of the city to the top of it is approx a 200-meter elevation difference over 2.5 km (if I'm to believe Google Maps). There was a super foggy day last August and I wanted to see what the view looked like so off I ran before it dissipated.
Thing is, the last few meters involve a staircase that I lovingly call "Satanic Stairs." 😈 (You can virtually walk the stairs - a popular local exercise feat - here).
I snapped this pic almost near the top of those which was also in the fog cloud at the time. I'm not the best pic taker but this is what I got...
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Geez... if I had the gorgeous views some of you have, hiking would be an absolute staple in my daily exercise routine. Nope. Not here. I've got flat, cold, and snow... wait .. let me go check.. yup...still there. 😑We are under lockdown right now so 100% of my workout is in my home gym. That said, its pretty stacked with all the goodies so I guess it could be worse.
Anyhoo..
Did I exercise for at least 20 minutes? 30 min shoulder athlean x routine and 15 min heavy bag routine. Crushed it today.
Did I stay within my calorie budget for the day? Pretty sure I did. Although I gave in to two delicious freshy baked oooey gooey chocolate cookies. Oh yeah!!
Did I keep track of everything I ate and drank? I did not. Half the day.4 -
Did I exercise for at least 20 minutes? No
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Passes 3/3
Pass #3 (19Jan)
I wasn't feeling very well today so I slept most of the day which meant no treadmill or other exercise.
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Such wonderful photos of where you walk. Back in December, I posted some shots from when I am down in the keys. Currently, I do various loops around the neighbor and over onto some high traffic streets. I will not subject you all to photos of my local walking.
@MaltedTea - I think that what you expressed above mirrors how I am feeling right now. This morning, scale was actually .8 less than the goal I hoped for in October and I am in a quandary as to when to stop & maintain. And then, accomplishing the maintaining.
Not today's topic but I finally have a proper NSV. I bought a SWIMSUIT today, and I like it and it fits. I literally hate shopping for swimsuits and for once, in a very long time, it made me happy!
I love, love, love all the beautiful pictures! So glad they are being shared.
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Exercise - yes, 40 min functional strength class
Calories - yes
Tracked - yes
Pretty boring day overall but I think boring is kind of ok. I hope everyone else had a good day as well.6 -
Yes x 3 👍🏼3
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Did I exercise for at least 20 minutes? Yes, 40 min total = 30 min upper body circuit + 10 min stretch
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
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Did I exercise for at least 20 minutes? Yes. Low Impact aerobics class followed by Pickleball.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
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Start weight, January 1, 2021: 132.0December 1, 2020 – 135.6
November 6, 2020 – 140.8
October 2, 2020 – 147.8
September, 14, 2020 – 153.0
My calorie rule for January UACDefining, for myself more than anything, what is the definition of my daily calorie goal. For Oct and Nov, I used 1430 and not eating back exercise. December, I raised that to 1480 with no additional calories for exercise. For January, I am going to try a blended rule; either Food calories under 1480, or Net calories (ie Food minus exercise) under 1200. So, if my exercise burns less than 280 on a given day, there is no added calories. BUT, if I exercise more, I have the option additional food OR if I overeat, I have the option of exercising more to not use a pass day. This flexibility was not something I allowed in my previous rounds. Once I exceeded my goal calories, regardless of my exercise burn. Also, I am defining that I am using the MFP estimate for the caloric burn from exercise. I know I could get different numbers elsewhere, but I am going to use only the one source – good or bad.Date: 1/1
Exercised?: Yes, PM: Solo walk 0:56:56 at 13’58” pace for 4.07 miles, avg HR 133 BPM; 5 min planks/pushups
Calories?: Yes, 1422/1480 – 284 exercise (1138 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2078
Date: 1/2
Exercised?: Yes, PM: Indoor cycle 31 min; 0:26:34 Solo walk/jog at 11’59” pace for 2.21 miles, avg HR 157 BPM; 3 min mixed plank; 1 min sit up (20), 1 min squat (28), 1 min knee push ups (21)
Calories?: Yes, 1537/1480 – 455 exercise (1082 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 1971
Date: 1/3
Exercised?: Yes, AM: Indoor cycle 15 min; 1:14:55 Solo walk at 14’53” pace for 5.03 miles, and HR 121 BPM; 4 min mixed planks; 1 min sit up (20), 1 min squat (31)
Calories?: Yes, 1424/1480 – 494 exercise (930 net)
Tracked?: Yes
Rings closed?: No, Stand
TDEE: 2018
Date: 1/4
Exercised?: Yes, AM: Elliptical 20 min; 6 min mixed planks
Calories?: Yes, 1459/1480 – 180 exercise ( 1279 net)
Tracked?: Yes
Rings closed?: No, Move
TDEE: 1817
Date: 1/5
Exercised?: Yes, PM: Indoor cycle 30 min; 4 min mixed planks, 1 min sit up (21), 1 min squat (32); 0:57:55 Solo Walk at 14’15” pace for 4.06 miles, avg hr 121 BPM
Calories?: Yes, 1458/1480 – 528 exercise ( 930 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2240
Date: 1/6
Exercised?: Yes, PM: Indoor cycle 35 min; 4 min mixed planks, 1 min sit up (21), 1 min squat (36), 1 min scap pushup pike (10) (341 20/60), Elliptical 12 min; 0:25:01 Solo walk at 15’30” pace for 1.61 miles, avg HR 119 BPM (420 21/60)
Calories?: Yes, 1480/1480 – 512 exercise ( 967 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2120
Date: 1/7
Exercised?: Yes, PM: 1:25:51 Solo walk at 13’43” pace for 6.26 miles, avg HR 130 BPM; 5 min mixed planks; 1 min sit up (22), 1 min squat (35)
Calories?: Yes, 1386/1480 – 423 exercise ( 963 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2277
Date: 1/8
Exercised?: Yes, PM: Indoor cycle 25 min; Under desk Elliptical (testing before I bring to 86 yr old father) 39 min; 0:38:41 Solo Walk at 14’15” pace for 2.71 miles, avg HR 123 BPM; 4 min mixed planks, 1 min sit up (26), 1 min squat (44)
Calories?: NO, 2605/1480 – 540 exercise (2065 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2181
Date: 1/9
Exercised?: Yes, PM: Indoor cycle 25 min; 0:23:55 walk/jog at 11’19” pace for 2.05 miles, ang HR , avg HR 153 BPM: 0:05:58 cooldown walk, 4 min mixed planks, 1 min sit up (23), 1 min squat (37), knee pushup (10) (672 46/60)
Calories?: Yes, 1286/1480 – 441 exercise ( 845 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2131
Date: 1/10
Exercised?: Yes, AM: indoor cycle 40 min; PM indoor cycle 25 min, 4 min mixed planks, 1 min sit up (23), 1 min squat (43), knee pushup (10)
Calories?: No
Tracked?: No
Rings closed?: Yes
TDEE: 1965
Date: 1/11
Exercised?: Yes, PM: 1:00:55 Solo Walk at 14’22” pace for 4.24 miles, avg HR 130 BPM; 4 min mixed planks, 1 min sit up (24), 1 min squat (38), knee pushups (11)
Calories?: Yes, 1427/1480 – 300 exercise ( 1127 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2106
Date: 1/12
Exercised?: Yes, PM: Indoor cycle 30 min; 4 min mixed planks, 1 min sit up (21), 1 min squats (34), knee pushups (11)
Calories?: Yes, 1452/1480 – 236 exercise ( 1216 net)
Tracked?: Yes
Rings closed?: No (at 9:30 realized watch died, by the time I get it charged, I am not heading outside to get the “move” I need for that ring. Ready to faceplant at the moment.)
TDEE: 1875
Date: 1/13
Exercised?: Yes, PM: 1:04:10 Solo walk at 13’48” pace for 4.65 miles, avg HR 133 BPM; 3 min forearm planks, 1 min sit up (23), 1 min squats (36), knee pushups (12)
Calories?: Yes, 1466/1480 – 397 exercise ( 1069 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2303
Date: 1/14
Exercised?: Yes, PM: indoor cycle 20 min; 0:48:20 Solo walk at 13’58” pace for 3.45 miles, avg hr 122 BPM
Calories?: Yes, 1433/1480 – 393 exercise ( 1040 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2110
*** late in the day posting given I did not get my activity in until I headed out at 8:45 PM with slush coming from the sky. But I got it done!
Date: 1/15
Exercised?: Yes, PM: 0:40:31 Walk/stroller with 23 lbs of cats at 14’36 pace for 2.76 miles, avg HR 154 BPM; 6 min mixed planks, 1 min sit up (26), 1 min squats (41), kn. pushups (13); Indoor cycle 30 min
Calories?: Yes, 1546/1480 – 433 exercise ( 1113 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2098
*** exercise description for yesterday was omitted. Now filled in under the spoiler.
Date: 1/16
Exercised?: Yes, AM: Basement stairs/daughter’s condo for 23 minutes ≈ 69 flights (20 sec/trip)
Calories?: Yes, 1449/1480 – 181 exercise ( 1268 net)
Tracked?: Yes
Rings closed?: No
TDEE: 1840
** basement stairs, my creative solution to a complicated day!
Date: 1/17
Exercised?: Yes, AM: 0:40:18 walk/stroller w/ cats at 14’45” pace for 2.73 miles, avg HR 132 BPM; PM: 6 min mixed planks, 1 min sit up (27), 1 min squats (42), knee pushups (12); indoor cycle 10 min
Calories?: Yes, 1473/1480 – 273 exercise ( 1200 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2024
Date: 1/18
Exercised?: Yes, PM: 1:22:20 Solo walk at 13’28” pace for 6.11 miles, avg HR 135 BPM; 5 min mixed planks, 1 min sit up (26), 1 min squats (46), knee pushups (7)
Calories?: Yes, 1403/1480 – 516 exercise ( 887 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2378
Date: 1/19
Exercised?: Yes, 1/19 – AM: Indoor cycle 20 min (bare minimum day!)
Calories?: Yes, 1448/1480 – 156 exercise ( 1292 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: TBD
*** Not a brag worthy day, BUT I did not need a pass, so I'll take it!
Pass #2
Remaining passes: 1
3 -
January 19, 2021
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Kitchen Closed? Yes
Pass day 0/3 (this is for accountability to myself and my records)4 -
Another pass day, my third. I am a bit on the ill side and not exercising. I have been trying to log my food but have had lots of trouble with the MFP app, got most of it today but not all.7
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Yes to all 34
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Yes, walking
Yes
Yes4 -
Yes, yes, yes
Pass days 2/3
Beautiful photos, everyone -- it's great to see people's favorite places.
I miss walking in my hometown, Washington, D.C., which has many beautiful old bridges and neighborhoods, but I'm relieved I'm not there right now because of the political violence and tension. I love exploring cities on foot.
Right now, I live beside a national military park for the American Civil War on the east coast - a great place to walk. Lots of boulders, fields, woods, and trails.
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YES / YES (barely) / YES
Off-leash dog park. I love watching the puppies play.4 -
Jan 19
Exercise: Yes, 30 mins walk
Calories: Yes
Tracked: Yes
Pass days: 3/34 -
Yes x's 3 for the 19th,3
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January 19
Did I exercise for at least 20 minutes?
Yes. 40 minute walk
Did I stay within my calorie budget for the day?
Yes
Did I keep track of everything I ate and drank?
Yes
There are a lot of open areas close to me for hiking. Here is a picture from a hike along the coast last fall where we spent a couple hours berry picking
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Wow, I love everyone's beautiful hiking pictures! I live in the country and our property is next to an Arboretum that has 1800 acres. Up until about 2 years ago it was FREE and anyone could walk the paths and they even have a driving route that you can drive in your car to see a large part of the Arboretum. There's a Japanese Garden, a Cypress Swamp, Conifer Glen, and the Dawes House Museum. There are also huge evergreen bushes that spell out the words DAWES ARBORETUM that can be seen from the sky!!
But 2 or 3 years ago they decided to start charging for admission. I think it's $10 per adult, $5 per child. Or you can buy an annual membership. It's made a lot of people in the area upset because there was a trust established decades ago by the owner because it was his expressed wish that the arboretum would always remain "free" to the public. But the property has not been managed well over the years. (I'm one of the angered residents, and I simply refuse to pay for a membership, so I walk the country roads, and AROUND the Arboretum instead.
(not my photos)
01/19
✔️ EXERCISE: Yes. I did 20 mins on the Rebounder.
❌ CALORIES: No. I didn't do very well on food choices for today, and with it being a REST DAY, I didn't get in enough exercise calories to help me stay "under".
✔️ TRACK: Yes.
STEPS >15k? No. (Rest Day).
PASS: 1/3 - Taking a PASS DAY today.5 -
@Mrs_Hoffer nice pics we too have a land trust called the New Land Trust and if one likes u can pay a fee but it is free. No motorized vehicles of any type no mt bikes but walk run ski snowshoe till you are exhausted plenty of wildlife. Even a moose on occasion but I hear your frustration.1
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Loved all the photos. There is so much beautiful nature around. We live about 2 miles from a nature preserve that I sometimes walk/run to. There’s a very long boardwalk out onto the wetlands that’s pretty awesome, and several miles of trails through the woods.
Exercise: yes. Didn’t do anything official but spent 11 hours taking care of 4 grandkids ages 8 to 2, plus a puppy Great Dane so I’m counting that as exercise!
Tracked: yes
Under cals: yes
Passes: 4/33 -
Mrs_Hoffer wrote: »Wow, I love everyone's beautiful hiking pictures! I live in the country and our property is next to an Arboretum that has 1800 acres. Up until about 2 years ago it was FREE and anyone could walk the paths and they even have a driving route that you can drive in your car to see a large part of the Arboretum. There's a Japanese Garden, a Cypress Swamp, Conifer Glen, and the Dawes House Museum. There are also huge evergreen bushes that spell out the words DAWES ARBORETUM that can be seen from the sky!!
But 2 or 3 years ago they decided to start charging for admission. I think it's $10 per adult, $5 per child. Or you can buy an annual membership. It's made a lot of people in the area upset because there was a trust established decades ago by the owner because it was his expressed wish that the arboretum would always remain "free" to the public. But the property has not been managed well over the years. (I'm one of the angered residents, and I simply refuse to pay for a membership, so I walk the country roads, and AROUND the Arboretum instead.
(not my photos)
01/19
✔️ EXERCISE: Yes. I did 20 mins on the Rebounder.
❌ CALORIES: No. I didn't do very well on food choices for today, and with it being a REST DAY, I didn't get in enough exercise calories to help me stay "under".
✔️ TRACK: Yes.
STEPS >15k? No. (Rest Day).
PASS: 1/3 - Taking a PASS DAY today.
@Mrs_Hoffer I totally get your sentiment. Especially since you enjoyed it when it was free and you knows its history and the management failures. My only added comment is that if it is something that you enjoyed and would regret if it became condos and a walmart instead, then consider offering the financial support for it through a membership. In Feb, when I return to Florida, there is a local preserve that I plan to "join" with a family and guest annual membership. I have never been to it, but hope to spend some peaceful time there.3 -
alligatorob wrote: »Another pass day, my third. I am a bit on the ill side and not exercising. I have been trying to log my food but have had lots of trouble with the MFP app, got most of it today but not all.
@alligatorob Do you mean the app? My iPhone app has had no issues, but on my laptop using Safari has been a mess. I have learned that both Firefox and Chrome have not been having any issues that I have experienced.
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Exercise: Yes - Yoga 45 min
Tracking: Yes
Calories: No, Just a tad over
Pass days - over3 -
Yes x 3 for Tuesday
Tracked, under calories! Did an am walk, 20 min strength and 10 min yoga.
Walking is not something I ever thought I'd love, but once we got a dog that changed. It's now my favorite pastime and the thing I look forward to especially on weekend mornings. We tend to seek out new neighborhoods to walk around, and look at house styles, landscaping and views. My kind of window-shopping
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Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes3 -
1/19
Exercise: weight training 50 min, stationary bike 27 min., stretching 50 min.
Tracking: yes
Calories: yes3 -
Jan 19
✅✅✅
Tracked all
Under my new, lower calorie limit Day 4
1:35 7.7K exercise time/steps
BP: ✅
Protein✅
Sodium✅
Sat Fat ✅
Fiber ✅
Trend still inching up but it always takes 3-7 days to begin to go back down
#NeverGiveUp
#Focus on Identity Change.
#NipItintheBudNow YES
#Fight it All Year. NO2 -
1/19
Exersized-?yes
Caleries?-yes
Logged?-yes
I like to hike in the park. But I cant walk as long as I used too.2
