June 14 Sign In
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
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I want to thank Sherri, @SModa61 for voluntarily filling in as our UAC leader. She has faithfully carried us through the close of May and into mid-June!
Only I know how much work she has done. She has read everyone of our team member's posts.
She captained the team even though she is in the middle of preparing her home for sale.
I salute you. On behalf of the UAC, I thank you.
Rick
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Most days (and I should be doing this everyday), I do a 15-30 minute active stretching routine. This routine was designed to be 'preparation for movement." The routine helps me to avoid pinching nerves in my lumbar spine.
If you stretch before or after exercise, please share your insights.
Thanks, Rick
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14th June
Yes yes and yes altho took it very easy today so using cleaning as exercise.
My neck is killing me, i think shopping the other day in heels while carrying bub may hve been the cause. Not very smart of me ha ha!!
@RangerRickL im so disciplined with exercise but im shocking with stretching i find it boring, i know its so good for u tho so im hoping ppls comments will inspire ne to do it more often!
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Tripped over last Thursday afternoon, hit my head, ended up in hospital for several hours. Minor concussion. Think I am OK again, but have obviously missed out posts. Will try to catch up.23
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Great day even though I skipped my morning gym session. I am finding that after COVID my stamina can’t handle work, Jiu Jitsu and gym yet. I still got exercise in (without even counting my busy work day which included scrubbing the terrapin enclosures) because of kids and adults Jiu Jitsu classes! Good food choices which are all logged and under budget.
My ideal routine includes 10-15 minutes of yoga first thing in the morning but I’m not getting that right these days. I do manage to get one good hour session of yoga or Pilates in most weeks though. And if I get to the mats early I will play with some yoga moves (thinking of yoga as play helps me get the stretching I need in).
@Chinkiri please be careful. I had a mild concussion a few years back. That wasn’t bad but I got a secondary one two weeks later and that was quite serious. Your brain will be fragile for 6 weeks so be extra cautious please!13 -
14/06/2021
'Great things never come from comfort zones'
Did I exercise for at least 20 minutes?
• Jogging 7 km in 0:41:27 (5:54 min/km) High achiever - Top 18%
• 45 min DAY 1 of EPIC I Bodyweight & Dumbbell Lower Body Workout
• Fitness Age/VO2max: 20/40
Did I stay within my calorie budget for the day? Yes Fasting Day
Did I keep track of everything I ate and drank? Yes
Pass days used: 0 of 3
[/url 7 -
Exercise - YES
Calories under - YES
Tracked all - YES7 -
14/06/2021
Exercise – yes, 2 bike rides, and some light cardio.
Tracking – yes
Calories – yes
2 Pass days taken
I’m afraid I’m not good about stretching. I do warm up before “aerobic” exercise but I don’t stretch afterwards. I try to do about 5 to 10 minutes of light exercise before breakfast – which I suppose doubles as stretching as I don’t move fast but I do lots of reaching up and out, arm punches, leg curls and knee lifts. I have had issues with my back for about 30 years and now have arthritis so I have to start slow in the mornings! I keep toying with the idea of doing yoga – that should help.
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June 14
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked every detail I consumed
0/3 Pass Days Used
Personal Challenges Met: 13/14 days (4th)
✅ - Net Carbs 30g or less (16g)
✅ - Protein 180g or more (197g)
✅ - Intermittent Fasted (20 hrs)
✅ - All Scheduled Workouts Completed? (3/3 +1)- 26 mins Yoga
- 45 min Run
- 15 mins Strength
- (bonus) 67 min Walk
As for the question of the day, while I did type up a lot (thus the spoiler), I could talk for a lot longer about this subject.Over the years I wound up developing a routine for balance and mobility which I log in my fitness apps (and here in UAC) as Yoga since it is functionally the same thing for my body (I have no interest in the spiritual side of it). I never intended to create this routine. It just kept evolving.In my opinion, if you do only one fitness related thing in your daily life, this is what it should be.
At first (in 2014) it was a set of stretches and bodyweight exercises to help me with issues, pains and even injuries I developed while getting further into long distance running. I did this on and off for a couple years as needed, adding new exercises as needed based on new pains, injuries, whatever. By 2017 it became a more serious and very regular thing. This year I took it even further by converting some of the moves which were brief holds into longer isometric holds (and adding some others as well) turning it into something more resembling a workout (albeit a very light one) as opposed to just the "simple routine" from which it all originated.
I could never overstate just how foundational this routine is to everything I do. As silly and simple as this routine may seem, and how little of a calorie burn it produces, without it there is nothing but eventual pains and injuries. I know this from a lot of experience. Been there, done that, and not even remotely interested in any freaking sequels. At all. No thank you.
For someone looking to start such a routine, be it stretches, yoga, isometrics, or whatever, my advice is to start small and make it functional for what you want/need to do. Over time you should absolutely work in a regular full body routine. You won't regret it. You would be so, so very surprised how many under-developed/unused muscles the average person has which makes even simple daily tasks and life a lot more painful than it would otherwise be if those muscles were actually functional. You don't have to hit the gym and work all those muscles out either, just a simple (and regular) full body isometrics routine will make you feel like a whole new person after a few weeks.9 -
Hello 🙋♀️
didn't know you could join half way it 😀.
I'm back because I like the group, not because I necessarily need the challenge - got under my goal weight and been maintaining for over a month, in spite of stress.
Looking forward to catching up with you 🤗9 -
I warm up before and cool down after workouts, though I gave been known to skip it 🤦♀️. I'm sure stretching is beneficial for you, but I dedicate enough time to working out, so not sure when to fit that in and how to get myself to do static things for so long. 🤷♀️8
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I don’t always stretch but do start my spinning and walking slowly then increase my speed. I do find resistance bands helpful for my knee OA. Didn’t feel the greatest today my exercises were house hold things that needed to be done. Hopefully walking tomorrow. Logged and tracked8
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😬 I'm feeling uncomfortably convicted with today's question
We can't all stretch like the wonderful @calvin20874! 😭
Well, we - as in I - probably can but [insert many irrelevant excuses here then wait another month for your body to get super stiff and remember you should be stretching... like the wonderful @calvin20874]
ETA: Also shouting out Sherri! Her questions and engagement over the past few days did not go unnoticed. Thank you, @SModa61!!!
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Did I exercise for at least 20 minutes? YES | Theresa Depasquale's 90-Day Workout Program (40), 🏃🏿♀️(26), Skipping (10) TOTAL: 76
Did I stay within my calorie budget for the day? YES | Base + 500
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 (40%)? NO | 30%
Pass Days Used: (JUN04)
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June 14th
Another pass day.
Back from Dallas vacation from the weekend and I'm sure I hit my exercise goal with all the walking in the heat and humidity (that counts as extra right!) I know I blew it on my diet I tried my best to track it all but it was a lot of guessing.
Thank you all for the great Vacation tips! I have family visiting this weekend so im going to put a lot of them to use since it will be a lot if dining out again.
Have a great week everyone!8 -
I’m spent and need a little break from the losing weight attempt. I don’t want to gain weight though so I’ll still be logging, I just switched myself to maintenance calories (when I went up calories a couple of weeks ago I still was in a zone to lose a pound a week). I think I’ll stay there for a couple of weeks, until the beginning of July, then switch back to losing mode. I think two years of a calorie deficit and minimal rest days have caught up with me, my progress has stalled, I’m getting mentally frustrated, and I just need a breather both mentally and physically. My family agrees this is a good plan for the rest of the month. I will be back to losing mode in July though. Promise. ❤️14
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Yes, thank you, Sherri for a job well done!
As for stretching, I find the older I get, the more time I spend stretching.(I just turned 57 last month). When I was in my 40’s, I would spend 5 minutes or less on stretching after running, biking, or taking a fitness class. Now I spend at least 12 minutes stretching after each spin bike session and jogging or treadmill session. I incorporate balance challenges in my stretching. Occasionally I’ll do an online yoga class or get out my mat for a half hour or so of stretching using yoga poses I’ve learned over the years. Every once in a while after a group hike, I’ll get in the car for the long drive back having forgotten to stretch. If I don’t stop within about 10 minutes to stretch, I will invariably tighten up. If I fail to stretch at all, by the next morning, I AM SO STIFF and SORE! Remembering what that feels like motivates me to make it a point to invest time in stretching!
Exercise:✅
Tracked:✅
Under:✅9 -
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days Remaining
Stretching is important at my age. Gotta keep flexible.8 -
June 14:
Did I exercise for at least 20 minutes? Yes, 45 minute walk
Did I stay within my calorie budget for the day? Yes, just barely!
Did I keep track of everything I ate and drank? Yes
Pass days used: 3/3
I stretch before and after exercise, but not as intensively as I know I should. I have been telling myself to add in an actual "stretching workout" but I just keep not doing it.
And, thank you to both Sherri and Rick for your dedication to this group!8 -
June 14:
Exercise: Yes! 30 min walking workout, 20 min Zumba
Track: Yes!
Under calorie goal: Yes!
Passes used: 29 -
Yes ty @SModa61and welcome back @RangerRickL
I don't stretch but I plan to look into it in the fall. The pool works wonders for mobility and flexibility for me.
Sorry to hear about your accident @Chinkiri.
@WhatMeRunning Tyvm for the advice. I will be saving it for future reference.
Yes x 3 today.
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Yes, yes and yes
Walking and functional strength and stretching.
A couple of months ago, I started trying to do a little bit of stretching every day. The Apple Fitness program has 5-10 minutes 'cool down' sessions which are essentially stretching. It is easy for me to fit this into my day. I don't really have an excuse not to do it. If I can fit in more, I will. I find that I am learning different stretches and then find myself doing them later while I wait for coffee to brew etc. My husband is very stiff and needs to stretch more so I feel that it is good to be a role model to him. And I feel the difference. In a recent trip to visit an 18 month old granddaughter, I was grateful at my age to be limber enough to crawl on the floor with her, play in the sandbox, etc.8 -
Exercise no
Tracked no
Under no
Pass days 3/3
8 -
Yes on there counts today.9
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6/14
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? ✅
Used #2 pass day
1 pass day left8 -
@WhatMeRunning Thank you for the excellent post on stretching!!
@Chinkiri I'm so sorry you are injured. As @Dory_42 said, treat yourself as if you are fragile. Get well very soon.2 -
@dewit There are no locks on the UAC door. Welcome back!7
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Exercise: active stretching 15 minutes and 25 minutes of walking outdoors
Calories: under my limit
Tracking: good6 -
Exercised? ✅Yes. Cycling 95 minutes and boy was it hot
Calories? ✅Yes, 284 under
Tracked? ✅Yes, every taste, nibble & bite
Planked? Yes
Passes used? 1/37 -
Exercised? Yes 60 mins walk and 30 min stationary bike
Calories? Yes
Tracked? Yes
Stretching is extremely important it prepares and relieves those muscles efore and ater a worout to reduce injuries and morning after pain
Always stretch ppl7 -
Yes x 37
