March 11 Sign In
Options
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?
0
Replies
-
Adequate sleep is one of our most neglected physical well-being resources.
What do you do to try to get enough sleep?
8 -
11th March
Good day, took bub to playgroup. Planned to make a few different pies for the next few dinners. A chicken n veg pie, tuna pie and meat pie for hubby. However bub wanted to be held all afternoon so put a lasagne in the oven instead. Thankfully i saved enough calories so was able hve a nice big piece along with a low cal choc bar for dessert. I know its not overly nutritious but god they tasted sooo good! Lol!
Sleep is def something i cld improve on! Thanks for the reminder @RangerRickL
Exercise: Yes 20 min weights 5 min Stretching and 30 min walk.
Calories: Yes under by 16
Macros: No
Passes left: 2
Good night my friends, can i say reading all ur comments keeps me busy of a night time and stops me from mindless eating. Thank u all so much and as always thanks to our leader @RangerRickL for all his work in making Uac possible!8 -
I have serious insomnia problems, and have tried all the usual things to no avail, so whatever anyone can suggest is welcome!7
-
@Chinkiri
In my case, there are two things which interfere with my sleep: alcohol and thinking too much. The first is easy to eliminate, but this self-indulgence and talks to yourself might be a real problem. Especially in these uncertain times with all the worries about the people you love, your own future and so on. I am not an expert, but I think you should try to sort out the reasons for your insomnia and then look for the ways to mitigate them.7 -
MAR 11
T ✅ | C ✅ | E ✅ [50 min walk + 45 min pilates]
Pass = 0/3
Vegan ✅ | No sugar ✅ | Sleep ❎ [6:20 h]
Being in bed 7:30 h before my alarm goes off is by far my least consistent habit!
@Beautyofdreams Sorry to hear about your injury!
You mentioned that you are considering taking a diet break. If it's ok to ask, how many calories do you add relative to your base? Do you do it in one go or incrementally? And how long do your breaks last in relation to your dieting periods?
Very interested in hearing your insights!5 -
11th March
Calories: Yes, stayed under. Still pretty stodgy comfort food, but at least not over budget. Tracked it all, although I feel almost embarrassed that I eat such rubbish. I just don't have the energy to eat or prepare otherwise right now. I am 'normally' a vegg-y, salad-y, fruit-y kind of eater, love cooking spicy food, trying out new recipes, pre-plan meals, cook double or triple portions, freeze some of them ...
On the up-side: I managed 30 minutes walking today, 5 minutes more than yesterday, in 2 bursts, 10 minutes this morning, 20 minutes this afternoon. Hack: I now go to the shop that is 10 minutes walk from me, not the one that's only 5, and I take little detours round the back streets @MadisonMolly2017.
I don't have a bath, only a shower, don't read magazines, not a great tea drinker, but I am thinking of other ways to reward myself. In non-Covid times I would go to Art exhibitions, concerts, plays, read a book on the terrace of a cafe, meet with friends for a coffee, enjoy my Yoga or Pilates class, go to the library. No whingeing, I will think about what's possible now!
Having a think about what @Winner_in_Life posted about sleeplessness... I'll come back to that tomorrow, because that definitely struck a chord!7 -
3 X Yes5
-
11/03/2021
Exercise: yes, bike ride 30 minutes. Cardio 15 minutes.
Tracking: yes
Calories: yes
Pass days used: 0/3
I have been a poor sleeper all my life, haven't yet found a way to improve it.
5 -
11 Mar 21
Did I exercise for at least 20 minutes? yes rest day but still did about 30 minutes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank?yes
As far as sleep - definitely a very important part of the health equation. There are lots of good suggestions but the main help for me is putting all the "devices" into sleep mode or turning them off and putting them far away from the bedroom. I also have found that turning off the brain CAN be hard as we get older and have more stress in our lives. So it's not defeat to actually ask your Dr for some Rx help. Of course some CAN be addictive, and I have found most of the different things work best when only used once or twice a month max but it is nice to get a deep deep sleep every once in a while even if medically helped
it's a trade off. The best one I like for getting a solid unbroken night's sleep is Lunesta (Rx) and some of the other OTC things also work for folks. Ambien doesn't do a thing for me. It's a bit of hit or miss I am afraid but one should not be completely reluctant to accept the advances of modern meds.
I actually ALWAYS slept the entire night thru until I got to the age where I had to use the restroom in the middle of the night. And then it was a matter of sometimes the brain got going afterwards and would not shut off. or when I get up in the middle of the night the rest of the crew (pets) think that means it's play time or breakfast time or let's keep our mistress AWAKE time also. As with everything in life there is never one complete answer that solves it and the answer may change over time. Just agree that sleep is important and my brain and body always feel SO so much better after a good night's sleep.
Summerjabbering6 -
RangerRickL wrote: »Adequate sleep is one of our most neglected physical well-being resources.
What do you do to try to get enough sleep?
That is definitely something I need to work on. But with all the deadlines, how do I turn off the brain? I look forward to reading people's suggestion on the topic.
March 11, 2021
Did I exercise for at least 20 minutes? Yes, strength training
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 1/3 (this is for accountability to myself and my records)4 -
March (11)
Did I exercise for at least 20 minutes? Yes, 30 min Zumba + 1h 30 min of walking+ 12 min of stretching.
Did I stay within my calorie budget for the day? Yes, 1,217/1,200
Did I keep track of everything I ate and drank? Yes, 2,100 ml of fluid.
Pass days:0 /3
Calories burned: 17,369/35,000
Sleeping is my number one priority in life, I'd pass on many things so I don't have to wake up. I'm one of those people who easily sleep 12 hours, 10 hours was my minimum, if I sleep less than that, I'm tired all day. I tried to correct my sleeping habits many times, since I stay awake for 15 h then sleep for 10 or 12, I can't sleep at the same time every night. Later on, or as life goes on, I found couple of reasons on why I can't sleep right.
First caffeine: it affects me strongly, I can only drink coffee in the morning no later. Chocolate in the same category, if I eat chocolate at night , I toss around most of the night. Second, I noticed I had energy leftover, I used to be very inactive, so I keep all my energies with little spending, so I don't feel sleepy at night.
This time around, I don't eat any chocolate after 5 or 6 P.M. ,I don't drink coffee unless after woken up and with all the exercising I'm out of energy at night. Thanks to that, I'm over 5 months with the same pattern of sleeping. I hope this info could help someone 🤗 goodnight ☺️☺️8 -
Exercise - yes 25 mins Pilates, 30 mins exercise bike, 60 mins walking
Tracking - yes
Calories - yes
The thing I’ve found that has made the biggest difference to my sleep is ensuring anything that has a light is off. This included get rid of my bedside clock because it had a lit screen all night - so if I ever woke up I’d look at it and find it so hard to get back to sleep. Getting rid of it was the best thing ever, I think I still do wake a little in the night but because there is nothing to see I just go straight back to sleep (well most nights). I’m not lying there thinking oh no it’s two am and then stressing about what I’ll do if I can’t get back to sleep. Also there was a speaker in my ceiling which had a red light when off....it took me years to get my husband to just switch it permanently off with no red light, but so worth it! I don’t envy the parents of young kids in this group, my kids gave me seven straight years of disrupted sleep and I don’t miss it at all!!
Dr Rangan Chatterjee has an amazing book called the Four Pillar Plan (I think it is called How to Make Disease Disappear in the US, not sure why the title is so different!) one of his pillars of health is sleep. It’s really interesting - he talks about the circadian rhythm and so one of his tips is to ensure you get sunlight early in the day. This helps your body learn where you are in the day so that it is better at shutting down at night. Also he suggests an evening routine, and ensuring you don’t do stressful things like checking work emails before you go to bed. Love this book, l have listened to it many times on audible. Thanks for the reminder Rick, I may have to revisit it again soon.9 -
11th March
Calories: Yes, stayed under. Still pretty stodgy comfort food, but at least not over budget. Tracked it all, although I feel almost embarrassed that I eat such rubbish. I just don't have the energy to eat or prepare otherwise right now. I am 'normally' a vegg-y, salad-y, fruit-y kind of eater, love cooking spicy food, trying out new recipes, pre-plan meals, cook double or triple portions, freeze some of them ...
On the up-side: I managed 30 minutes walking today, 5 minutes more than yesterday, in 2 bursts, 10 minutes this morning, 20 minutes this afternoon. Hack: I now go to the shop that is 10 minutes walk from me, not the one that's only 5, and I take little detours round the back streets @MadisonMolly2017.
I don't have a bath, only a shower, don't read magazines, not a great tea drinker, but I am thinking of other ways to reward myself. In non-Covid times I would go to Art exhibitions, concerts, plays, read a book on the terrace of a cafe, meet with friends for a coffee, enjoy my Yoga or Pilates class, go to the library. No whingeing, I will think about what's possible now!
Having a think about what @Winner_in_Life posted about sleeplessness... I'll come back to that tomorrow, because that definitely struck a chord!
@Chinkiri !!!!
Look at you go!!
First things first
Once walking is where you want it...you can choose another little habit to do!
Little by little we build a whole wonderful life for ourselves.
Yes those were just suggestions...I’m not a bath personLOL but I know many love them. Im also not a big reward person but I HAVE used them to do something I need to do but will not be easy.
Rewards I’ve used 1-2 times each over the past 5 years...
1) earn $ towards an online purchase
2) a special magazine that’s almost like a book
3) a new lipstick
Congratulations on the thirty minutes!!!
You reminded me... when I began walking Pre-COViD, I usually did an errand...mailed a letter (outside), checked out a library book, read a book at cafe (outside), did a quick small shop (good for upper body to carry home!), etc.
Also, I got bored of my neighborhood walk, so I explored out in every direction, varying it daily. Then my husband suggested that I drive a mile or two, park, and walk from there. Game changer!! Variety!
Easy to do, and keeps our walks fun!
Best,
Maddie!
6 -
Ironically, I'm posting earlier than usual today...so that I can go to bed early. This week has been poopy and has me pooped so I'm hitting the hay before I lose my poop 🤷🏾♀️
---|---|---|---
Did I exercise for at least 20 minutes? YES | The 10,000 Swing Kettlebell Workout [Session 7 of 20] (35), PM 🤸🏿♀️ (20) TOTAL: 55 min
Did I stay within my calorie budget for the day? YES | *Base + 316
Did I keep track of everything I ate and drank? YES
---|---|---|---
*NOTE: Stretching counted at half the calories.
Personal Bonus: Did I meet my protein macro for the day (40%)? NO | 39%
Pass Days Used: --Since my 40 lb KB is taking some getting used to, I've worked out my expected progression using a drop set approach with my 25 lb KB. However, I ended off the first week and then started the second week by advancing my workout progressions faster than expected.
The calendar has been adjusted as of MAR082021 to reflect that I may end up doing 8 sessions with only the 40 lb KB (not just 3, as laid out in the original plan). Still aiming for a 30 min PR by month-end.
The number in yellow indicates the number of minutes taken to complete the workout that day
Progression calendar based on original workout: The 10,000 Swing Kettlebell Workout6 -
10 March/11 March
✅ I exercised for at least 20 minutes
✅ I stayed within my calorie budget for the day
✅ I kept track of everything I ate and drank
3️⃣ Pass Days left
5 -
✅ exercise - bike 65 minutes, arms 10 minutes
✅ calories under
✅ tracked everything ate and drank
When I made the decision to become healthier, I included in my plan to make the following changes to help my insomnia:
-Nothing to eat after 8:00
-I set a sleep reminder on Apple Health to start winding down an hour before I want to be asleep (10 pm)
- At 9:00, I get a notification to turn off devices by 9:30.
- At 9:30, another notification to get ready for bed.
- if I feel like I’m not going to be able to fall asleep, I’ll take an extended release melatonin.
-Once in bed, I set the sleep story for one hour (it’s on Spotify and Apple podcasts, Nothing Much Happens)
- I usually fall asleep by 10:30.
If I stay up past 9:30, I know I’m probably going to binge watch or stay on my iPad. That almost guarantees a night of little to no sleep.6 -
Sleep has been elusive for me many a night. I’ve finally learned to put away my phone at least an hour before bedtime. That seems to help some.
Exercise:✅
Tracked:✅
Under:✅5 -
March 11:
Exercise: Yes! 35 min Zumba
Track: Yes!
Under calorie goal: Yes!
Passes used: 15 -
3/11/21
Exercise: ✅ 45min circuit training class
Calories: ✅
Tracking: ✅
Pass days remaining: 2
Sleep. Ha! Def don’t get enough of it. Frequently I sign back onto work after the kiddo goes to bed and work until 11 or 12. Then it takes me a while to wind down and sleep. Then 75% of nights the kiddo wakes up and comes in our room and makes sleeping physically uncomfortable. So... I just look exhausted 24/7 becuase I am 😂. Thank God for coffee.4
