Daily Habit Checkin
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@Janatki I'm out and about for a bit - when I get back I'll find the link I had to download all the George Smiley BBC dramatization podcasts for free! woohoo. I haven't heard them yet but I have a George fan who insists I need to because they are so fantastic.3
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July 16th:
1. 500 cal deficit ✅ ... 590 cal deficit, 2/7 days
2. 30 mins exercise ✅ ... 90 minutes, 5/5 days
3. 60 oz water ✅ ... 60 oz water, 5/7 days
12/19 for the week.4 -
July 17
✅ - 6/week - take 15,000 steps. 15,164
✅ - Daily - aim for a calorie deficit. 1095
✅ - 6/week - Up early - walk first thing. Yes
- Weekly - calorie deficit +4,500. 5,189 so far
- Weekly - total steps +105,000. 84,946 so far4 -
I have completely lost track of days and I missed yesterday. So, for yesterday and today...
Thursday - 7/15
✅ Log daily food intake and stay within 1% of determined daily calories and carbs
✅ Go to bed before midnight
✅ Get up by 5:30 am
Friday - 7/16
✅ Log daily food intake and stay within 1% of determined daily calories and carbs
❌Go to bed before midnight - nope, was reading a book and really lost track of time
❌ Get up by 5:30 am - see above, I slept until 7:30
Tomorrow is another day and I'll work on doing better with the sleep thing even though the food thing is going fairly well for now.
7/9 since I just started this a few days ago...4 -
For Friday July 16:
✅ 1- Log daily weight in Fitbit
❎ 2- Veggies at each meal (last minute meal out and didn’t order any, and skipped my planned lunch because of the meal out and didn’t have any with my quick lunch 🤪 when will I learn!) (unless refried beans are a veggie, then I had some at dinner, I guess legumes could be, botanically. I’ve always counted them as a starch/ carb diet-wise in my head 🤷🏼♀️ But I still missed them at lunch so it doesn’t matter)
✅ 3- Pre-log day (ok to change)
✅ 4- Walk 5 days a week - with a friend!
Weekly total 17/26
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Checkin Table for the week of July 5. Sorry for being so far behind again - I blame that sweet BOY. So exciting to have new people join us! This checkin always lurks in the back of my mind during the day, especially as evening rolls around. Sometimes this has been the thing that keeps me on track when I'm wavering. Hope it works like that for everyone. Let me know if I've made any mistakes. It feels as if I may have
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Daily check ins for 16th
1. Log all food & drink again ✅ Good!
2. Do 1 form of exercise daily ❎ Too hot! Headachy!
3. Take time out everyday to do something I enjoy - ✅ with OH in garden! Only pain was Jess!
4. Improve work life balance - ❎ Too much work to do! Will have to do some overtime this weekend 😞1 -
July 17th:
1. 500 cal deficit ✅ ... 560 cal deficit, 3/7 days
2. 30 mins exercise ✅ ... 40 minutes, 6/5 days
3. 60 oz water ✅ ... 75 oz water, 6/7 days
14/19 for the week.3 -
July 18
✅ - 6/week - take 15,000 steps. 18,125
✅ - Daily - aim for a calorie deficit. 1202
✅ - 6/week - Up early - walk first thing. Almostish....but I'll be generous and give myself a checkmark because it was pouring rain...so I moved a bit slower.
- Weekly - calorie deficit +4,500. 6,391so far
- Weekly - total steps +105,000. 103,071 so far2 -
For Saturday July 17:
✅ 1- Log daily weight in Fitbit
✅ 2- Veggies at each meal
✅ 3- Pre-log day (ok to change)
✅ 4- Walk 5 days a week - on my own today, my choice, was quite fatigued in the morning but better in the afternoon.
Weekly total 21/26
Planning a couple-days trip today-Tues, so the walks will just be on my own. Have my travel scale packed for goal 1, veggies prepped for goal 2, and my food scale, a little chopping board and good knife packed to help with food prep and hotel eating. I’ve pre-logged through Tuesday but that might change (picked dinners out but I might change and carry my dinners for one or both nights). Regardless I should be able to stay on track 👍🏼
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@Cheesy567 - wow. If I ever travel I would love to have you as a travel mate. You have this so well organized - and you make it sound so simple.2
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Daily check ins for 17th
1. Log all food & drink again ✅ Good!
2. Do 1 form of exercise daily ❎ Walk with dog - dusk - nice & cool for 30 mins! Teens smoking cannabis on moor!
3. Take time out everyday to do something I enjoy - ✅ watched son playing footy ❤️
4. Improve work life balance - ✅ day off! No balance to make 😂
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lauriekallis wrote: »@Cheesy567 - wow. If I ever travel I would love to have you as a travel mate. You have this so well organized - and you make it sound so simple.
Well, it took awhile to get it sorted out initially a few years ago, with the help of a health coach.
I used to travel for work, in fact, it’s what contributed to my weight gain while I was initially ill but undiagnosed with an autoimmune disease. I was extremely weak and fatigued, eating to try and stay awake and energized, but on the road so I was choosing fast food and vending machines and quick options— I ballooned to 330 pounds in my first year at that job while becoming so weak I could no longer walk the length of a hotel hallway or a flight of stairs.
I no longer work, but I need to travel for care to specialists in larger cities. I used to travel down for appointments for a day or up to 10 days, and sometimes out of state for a month. The health coach I was working with helped me figure out a system to save me energy on fatigue, plus stay on my eating plan and save money.
First is mindset- just because I’m away from home doesn’t mean it’s a vacation and time for treats galore.
Second is routine. Staying at the same hotels if possible is helpful, knowing what rooms have fridges/ microwaves/ kitchenettes: food/ meals included or nearby/ etc. Plus, I’m less likely to eat impulsively if I have a routine, whatever it is, good or bad. So I better set up a good routine for myself, lol! Setting myself up for success is half the battle.
Third, get the gear I need. I bought a soft-sided cooler that matched my luggage and is easy to slide over my luggage handle. I cut down a cheap plastic cutting board to fit in the bottom of that cooler, and have a good knife with a cover that fits in the pocket of the cooler. I also have a straw and a silverware kit (including chopsticks, that makes me happy😀) that I bought on amazon that fits in my luggage, and an extra camping “spork” that I like that I can toss in my day bag for snacks. I pack my meals in microwave safe containers that can double as ice holders if needed.
4- plan for longer stays- guess what- grocery stores are ubiquitous. And now, there’s InstaCart, and target pickup, and Walgreens drive through just about everywhere I go. So no excuse for forgetting something and no energy for shopping. It’s just like being at home. I used to pack my instant pot and make soup, even, to keep out of the restaurants, during those month-long stays.3 -
July 18th:
1. 500 cal deficit ❌ ... 100 cal surplus, 3/7 days
2. 30 mins exercise ❎ ... Rest day, 6/5 days
3. 60 oz water ✅ ... 60 oz water, 7/7 days
15/19 for the week.1 -
Cheesy - I knew you made it look suspiciously easy. Everything looks that way when the person knows what they are doing!
I will come back and read your post if and when I ever travel again....your system is worth emulating!2 -
July 19
✅ - 6/week - take 15,000 steps. 18,235
✅ - Daily - aim for a calorie deficit. 691
✅ - 6/week - Up early - walk first thing. Up earlyish - walked pretty soon after. Soon enough for a ✅
- Weekly - calorie deficit +4,500. 7,082
- Weekly - total steps +105,000. 121,613 - out of the park!!!! woohoo.
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Okie dokie - time to re-evaluate those goals because one is important and the other two not so much. So here's the new plan:
1. Daily log of food that stays within 5% of the target so since I'm wanting to stay around 1400 calories per day, that's 70 calories above or below to stay on track.
2. Go to bed at a reasonable time and get up at a reasonable time (before midnight and before 9:00 am)
3. Take a walk around the local park at least 3 times per week.
For Sunday, 7/18
1. ✅ Got the daily food log down! Woohoo!
2. ✅ As soon as I'm finished here, I'm headed to the shower and then to bed. Score #2!
3. ✅ Since I just now decided to add walking into the routine, I will start that tomorrow. Still think that's a win for today!4 -
For Sunday July 18:
✅ 1- Log daily weight in Fitbit
✅ 2- Veggies at each meal
✅ 3- Pre-log day (ok to change)
✅ 4- Walk 5 days a week - on my own today.
Weekly total 25/26
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@lauriekallis
“…..I'm just clearing my phone to download a BBC John le Carre George Smiley radio dramatization series...that will get me through the summer…..”:
Love Ole George … which one are you downloading? Love His books, never downloaded as audiobook!
Finally cleared up some space on my phone for George.
I'm trying out Amazon's "Audible" - because I'm not certain about how I will enjoy walking and listening....so a trial seems the best bet. I've added the link I used for a free one month trial. Though I was able to "download" the podcast as a "gift" for trying Audible - I for the life of me can't find it on my phone unless I use the Audible app. So if I do enjoy this - I'll probably just buy the podcast elsewhere (saw it for $14.99 Cdn) and download it. But this is fine for a trial and the app seems to work really well.
Now I just need earbuds for my phone...lol...ordered those this morning too.
https://www.audible.ca/pd/The-Complete-George-Smiley-Radio-Dramas-Audiobook/B07148ZPL62 -
Goals for July 19 to July 26
1) Stay within calorie goal
2) Some type of exercise
3) 64 oz water
4) 4000 steps or more
5) 20 minutes self maintenance
6) No added sodium
7) 3 fruits a day1 -
Mon. July 19
4 out of 7
Making this a great week!3 -
July 19th:
1. 500 cal deficit ❌ ... 225 cal deficit, 0/7 days
2. 30 mins exercise ❎ ... Rest day, 0/5 days
3. 60 oz water ❌ ... 40 oz water, 0/7 days
0/19 for the week.3 -
For Monday July 19:
✅ 1- Log daily weight in Fitbit
✅ 2- Veggies at each meal
✅ 3- Pre-log day (ok to change)
❎ 4- Actually sticking to meal plan
❎ 4- Walk 5 days a week
Weekly total 3/33
I have felt chaotic the last week since starting the walking goal, my schedule is off, I’m skipping meals, eating off-plan, etc. Need to add a goal to add some discipline to stick to my meal plan, but I also have to keep the flexibility that I know I can change it (too much rigidity or restriction is a trigger to binge for me).
It will also challenge me to be realistic on my time and energy levels, of when I have time to make a meal and when I need a grab-and-go option. And also when I’m going to prep those grab-and-go’s.
Gonna have to put some thought into this. That feeling of unsettledness isn’t going to get the best of me. There’s balance to be found.
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July 19 (this one really is for the 19th - my other July 19 post is for the 18th )
✅ - 6/week - take 15,000 steps. 21,363
✅ - Daily - aim for a calorie deficit. 1,039
✅ - 6/week - Up early - walk first thing.
- Weekly - calorie deficit +4,500. 1,039 so far.
- Weekly - total steps +105,000. 21,363 so far - good start to the week!2 -
For Tuesday July 20:
✅ 1- Log daily weight in Fitbit
✅ 2- Veggies at each meal
✅ 3- Pre-log day (ok to change)
✅ 4- Actually sticking to meal plan 😃
✅ 5- Walk 5 days a week- just me, still at the hotel, but got it in before I left for the day
Weekly total 8/33
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conniewilkins56 wrote: »Goals for July 19 to July 26
1) Stay within calorie goal
2) Some type of exercise
3) 64 oz water
4) 4000 steps or more
5) 20 minutes self maintenance
6) No added sodium
7) 3 fruits a day
Tues July 20
5 out of 73 -
July 20th:
1. 500 cal deficit ✅ ... 950 cal deficit, 1/7 days
2. 30 mins exercise ✅ ... 30 mins, 1/5 days
3. 60 oz water ❌ ... 30 oz water, 0/7 days
2/19 for the week.4 -
July 20
✅ - 6/week - take 15,000 steps. 15,043
✅ - Daily - aim for a calorie deficit. 1,223
✅ - 6/week - Up early - walk first thing.
- Weekly - calorie deficit +4,500. 2,262 so far
- Weekly - total steps +105,000. 36,406 so far
Grandson coming tonight - I feel a bit of a slide coming...but I think I have room for it.
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Our Daily Check-in table for the week of July 12. Congratulations to everyone who checked in last week.
It is so exciting to have so many people here. This week we had the pleasure of welcoming Angel1960 - so glad you have joined us.
Please let me know if I have made any mistakes and I will update the table.
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conniewilkins56 wrote: »conniewilkins56 wrote: »Goals for July 19 to July 26
1) Stay within calorie goal
2) Some type of exercise
3) 64 oz water
4) 4000 steps or more
5) 20 minutes self maintenance
6) No added sodium
7) 3 fruits a day
Tues July 20
5 out of 7
Wed july 21
4 out of 72
