July 11 Sign In
Replies
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Did I keep track of everything I ate and drank? yes
Did I stay within my calorie budget for the day? yes
Did I exercise for at least 20 minutes? yes- Treadmill: 24 min / 1.45 mi
- Back & Shoulders WO
Apple rings closed: 11/31
I include my workouts in my daily posts so there is no secret about what I do. I go on the treadmill virtually every day for at least 20 minutes (when I'm feeling lazy) but typically it's at least 30 minutes. I do my weight workouts on a schedule. Currently it's a six day routine so two days of weights followed by a day of rest. It takes about 30 minutes though it can take longer depending on how many sets I do. On the days I go in the pool I do light exercise using the resistance of the water.
I like lifting weights but there are some limitations with my home gym since I have only dumbbells and a balance ball. Tomorrow my newest toy (shown below) will arrive which should make it much easier to do the modified lunges I need to do to avoid knee pain. I also find I get bored with the same routines so I'll be changing them up every month or two. Even though in many cases the one I'm doing this month has about half of the same exercises as the one I did last month I still found that I hit some new muscles.
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Pass day again.
Lots of exercise - cycling for about 3 hours total - and an unplanned walk in the evening because my bike got stolen so I had to walk back to the campsite!
Lots of good food, including Mexican in the evening, spoilt by watching someone grab my bike. We had finished the meal, and were just getting ready to leave when my boyfriend ran out of the restaurant as he saw the theft happening. Couldn't catch him though.
I'm trying to be philosophical about it.9 -
@lesdarts180 Oh no, I am so sorry!0
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Yes, yes and yes
I continually try to add things like stretching and weight training intermixed with other things but I am consistent with walking everyday. It has become such a part of my life, that it is like brushing my teeth. I feel 'yucky' if I don't at least walk. It is rare that I don't.2 -
@lesdarts180 - oh no! Why do people think it’s ok to take something that doesn’t belong to them. It makes me frustrated and angry that happened to you.
As for exercise- I have always been active. 40 years ago I met someone with a key to the high school gym and pool. At 6am he would unlock everything and probably 2 dozen of us filed in. I and a few others swam laps, the rest played basketball. I’m sure that would never be allowed anymore but it sure was a sweet deal. Through the years there’s always been something….aerobics classes, TV shows, etc. I really enjoy exercise, but it’s because I find things I love to do, which “they” say is critical to staying active. And so right now I find myself getting very frustrated at myself and circumstances for the way I’ve slacked off. Clearly, I love to bike. I have a 300 mile trip the first week of September that I will have to cancel because I’ve ridden maybe 5 times so far this year. I have a half marathon in September that I should be training for but have barely put in any miles. I’ve let this happen mostly because I’ve gotten in the bad habit of sitting too long every morning drinking coffee. And with my soon to be retirement, it seems my work schedule is crammed full, mostly of my own doing. So perhaps I’m really just full of excuses which is quite unusual for me as I’ve never before had such trouble getting exercise into my schedule.
I mentioned the other day that my weight loss chart resembles a stock exchange ticker. Here’s the proof, from January 2020. Overall downhill, but with a definite uptick recently.
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Did I exercise for at least 20 minutes? No. Had been hoping to get a nice walk in before heading back, but
Did I stay within my calorie budget for the day? Probably not.
Did I keep track of everything I ate and drank? No.
Pass day 3.2 -
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~ ~ ~Waving Hello~ ~ ~ 7/11/2021~ ~ ~
Exercise for at least 20 minutes ..................................... ✅ ... 110 + min.
Stay within my calorie budget for the day ...................... ✅ ... Sure am
Keep track of everything I ate and drank ....................... ✅ .... Sure did
STEPS.......... 12.300+ ......... 80 m Walking .... 30 m cleaning ....
Today Was another Productive Day ... I am Staying on Track while Son & his fam are here
I get up a few hours before them and fit in a couple of walks & chores ... then family time
Documenting CONSISTANCY For personal ACCOUNTABILITY
1-2-3-4-5-6-7-8-9-10-11
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@rangerRickL will you continue to go back to AZ in the fall season? I'm currently having to re-construct my exercise routine because we are going back into the office after working from home for almost 17 months. I'm having difficulty figuring out what that looks like. Lol.
@victorious55 I feel the same way about putting a "NO" for exercise! I've gotten pretty good at getting out for AT LEAST 20 mins….
@ashleycarole86 I bet it's beautiful where you live! I'd love to be able to hike in the mountains!
I'm so jealous!
@madisonmolly2017 I first heard your story (of the surgeon telling you to get 10k steps/day) awhile back and decided that there was NO EXCUSE for me not to get 10k steps/day (min)…. Your weight loss and KEEPING it off for so long is such an inspiration to others! As far as my back, I had taken 2 Aleve, plus, it doesn't hurt to walk.... what hurts is bending over or trying to stand back up from a bending over position!
@seilidhe it's so cool that you've remembered your love for photography! As far as exercise, it sounds like you have a lot of things that you could do. I'm basically lazy myself, and have an alarm set on my fitbit to "remind" me to get up and exercise at my pre-determined time…. Otherwise I find myself waiting until the last minute, and am often either too tired, or busy doing something else.
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@lazyblondechef You're always so consistent on your exercise schedule! I think you'll enjoy your new stepper too. It sounds like you have a good plan for changing it up so that you don't get bored with your routine! Good for you!
@lesdarts180 oh I'm so sorry about your bike! How disappointing!! I hope you didn't have too far to walk…
@znaoiec it's great that your walking has become 2nd nature, like brushing your teeth. THAT's a good HABIT to have!
@biketheworld what a cool idea to take a 300-mile biking "trip". I hope that you get to do it - if not this year, then perhaps next year! About 10 years ago I really wanted to try to hike part of the AT, but after a couple of summers where DH and I went down to TN and tried to hike a portion that went through the Smoky Mountains, I found out that my knees just couldn't handle that rugged terrain. It made me sad.
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@brisingr86 I think that vacations are difficult. In the past, I've put my calorie goal up to a "maintenance" level while I was on holiday and that way I felt like I could eat a little more than my usual, but still try not to go buck wild. I also have found that if I ate more protein and drank LOTS of water (before the meal) that I found it easier to stay within my boundaries. But in any case, I personally think that vacations are difficult! Oh, did I say that already? Lol. With 3 pass days, you are still eligible for the Winner's Circle, and even if you get a 4th pass day, I hope that you'll choose to continue to check in and be accountable for the month. Those that do are honored as "Champions".
@DebyS137 you are doing an AWESOME job -- even with your sons visiting!! Look at you! Very impressive!
THANKS @LazyBlondeChef for an insightful and thought provoking post! As always, I really enjoy reading everyone's responses and getting to know each one of you just a little more!3 -
JULY 11
Exercised: Yes - Long walk - moving trees...
Calories: Yes
Tracked: Yes
0/3 Pass Days Used
We had some major storms this weekend at the lake lot! It was crazy...the wind/rain/hail...a ton of funnel clouds. The whole campground was such a mess...a ton of damage to the trailer. Thankfully none on my truck. I would have cried. Lost all my tomato plants and pepper plants...sad about that...I had some video but it's not compatible for MFP
To top it off...there was a power surge trough the campground and it fried some of the wires in the trailer. So no power for almost a day(and all 4 kids + 1 friend out) got that fixed and the next storm took out power to the whole campground, which means no water either!! SO CRAZY!!4 -
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I hate to do this, but I am going to have a bow out of the challenge this month and pick it up next month. I had a very rough week last week emotionally and completely derailed the challenge. I'm trying to get my motivation back. Definitely eating better starting Mon, June 12, but just not up for exercise. The end of the month I am off for a week, and hubby and I are going way up north on a biking/sightseeing trip.2
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lamlamsmakeover wrote: »I hate to do this, but I am going to have a bow out of the challenge this month and pick it up next month. I had a very rough week last week emotionally and completely derailed the challenge. I'm trying to get my motivation back. Definitely eating better starting Mon, June 12, but just not up for exercise. The end of the month I am off for a week, and hubby and I are going way up north on a biking/sightseeing trip.
Hey @lamlamsmakeover,
I’m sorry that last week was difficult for you.
I wonder if you’d like to just post your calories & tracking? You would be in the Champion’s Circle (which in my opinion, at least, is the important one.) Consistency beats this obesity/overweight Game.
You don’t have to count pass days.
We’ll assume your exercise is not happening from your note above, so you don’t have to list exercise each day.
Just calories & tracking.
I have found every time I’ve thought of taking a break was when I needed to continue posting daily the most.
Just simplify the post. It could even be a single symbol. 👍 By doing that daily, when you are feeling better, you will still have the habit of daily posting & be able to expand your post. And you’ll be in the Champion's Circle BECAUSE YOU ARE ONE.
The voice inside us that wants to over consume and/or under exercise is a tricky lil devil. 👿. It ALMOST got me to stop posting recently. Kick him to the curb!!!!
Best,
🌸Maddie
PS we are a kind & supportive group, and we’ve got your back!5 -
lamlamsmakeover wrote: »I hate to do this, but I am going to have a bow out of the challenge this month and pick it up next month. I had a very rough week last week emotionally and completely derailed the challenge. I'm trying to get my motivation back. Definitely eating better starting Mon, June 12, but just not up for exercise. The end of the month I am off for a week, and hubby and I are going way up north on a biking/sightseeing trip.
Ditto everything @MadisonMolly2017 said. This is about consistency, not perfection. If you notice, my posts this month never mention pass days because I burned through those by July 4. But I know I need to keep showing up. I do keep tracking my food because how else can I hold myself accountable? I’m not trying to shame you or anything like that, I just want to encourage you to keep checking in. Don’t wait until things are under control before you return because that can be a slippery slope! I’m sorry to hear you are dealing with an emotional setback, been there done that and I understand the temptation to take a break. I’ve seen those times through, still not 100% out of the current one. Let’s ride this through together.
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Not this time.3
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@lamlamsmakeover I hope you find the motivation to hang around for the Champions Circle as mentioned by the others as that can help to find that motivation to return. If not we will all be here for you when you are ready to return.2
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I hope it is not bad form to share this here, I figured since the topic for the day was about exercise routines it might be a good place to put it. Apologies if this is out of place for any reason!
@mshawski asked in a comment on one of my news feed updates if my Yoga routine had anything targeting running recovery that I could share. While I actually do this in the morning before I run, I sometimes do a few of these when I feel particularly stiff or sore (after a long run for example) to help get blood flowing to those areas, which would technically be recovery.
Honestly though, there are specific Yoga for Running Recovery routines out there in Google space. I haven't done one before though so have none to recommend.
I start with these basic stretchy move thingies to loosen up, performing them slowly and intentionally as far as I can without any discomfort and hold them at their max for just a second or so. I repeat each move 3 or 4 times. These usually take roughly 7 to 10 minutes.From a standing positionVery basic stretchy stuff to get that synovial fluid moving in most of my joints before moving on.- First I bend over to touch just in front of my toes, then when coming back up I stretch my arms out behind me arching back until I'm looking upwards (without tilting my neck back).
- I reach out to my left to bend my back ever so gently to the left side, then the right.
- I turn my left shoulder back like I'm trying to look behind me (without also turning my neck/head) and then do so to the right.
- I slowly tilt my head forward to look down, then tilt it back to look upwards.
- I tilt my head to the left, then the right.
- Turn my head to the left as if looking behind me (keep shoulders straight), then to the right.
- Shoulder shrugs (rotating forward, then backwards).
- Lift my arms up in front of me over above my head and back down.
- Lift my arms up to my sides over above my head and back down.
- Rotate my arms around by lifting them up in front of me over my head and back down to my sides.
- Same as above but rotate my arms by lifting them up to my side over my head and back down in front of me.
After that I hit the floor for these isometric moves. On a light day I only hold these for a few seconds or so to get blood moving to the muscles these engage. Otherwise I hold these moves up to 30 seconds each, and if I want more I do multiple reps of each at 30 seconds. You could do more time if you wish, but I usually only have enough time to spare in the morning for up to 2x30 seconds of each. You can also choose variations of any that are easier/harder (like do the side leg raise with the side plank for example). This is just what I do currently
For each 30 seconds of hold time it takes me roughly 10 minutes to complete this set.
- Superman Hold
- Forearm Plank
- Left Side Leg Raise
- Left Side Plank
- Right Side Leg Raise
- Right Side Plank
- Hollow Tuck Body Hold
- Reverse Plank
- Adductor Ball Squeeze
- Left Front Kick Hold
- Right Front Kick Hold
- Left Side Kick Hold
- Right Side Kick Hold
- Left Back Kick Hold
- Right Back Kick Hold
- Squat
- Calf Raise
That's it! Again, the bolded items are "stretches" I do when feeling sore after a run, but have never logged them as any sort of workout before so never really thought of them as their own little session.
For simplicity, here's the list of bolded items all together.- First I bend over to touch just in front of my toes, then when coming back up I stretch my arms out behind me arching back until I'm looking upwards (without tilting my neck back).
- Left Front Kick Hold
- Right Front Kick Hold
- Left Side Kick Hold
- Right Side Kick Hold
- Left Back Kick Hold
- Right Back Kick Hold
- Squat
- Calf Raise
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@WhatMeRunning - I don’t think it’s bad form, and my poor poor hamstrings appreciate the thoroughness of your response! 😊2
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July 11
Exercise: mountain Biking 78 minutes, stretching and PT exercises 55 minutes
Tracking: yes
Calories: under
Pass days: 03 -
No to the exercise. Usually, it is not an issue, but I'm so tired 😩 my emotional stress is wearing me down. But I tracked and stayed within calories.3
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biketheworld wrote: »lamlamsmakeover wrote: »I hate to do this, but I am going to have a bow out of the challenge this month and pick it up next month. I had a very rough week last week emotionally and completely derailed the challenge. I'm trying to get my motivation back. Definitely eating better starting Mon, June 12, but just not up for exercise. The end of the month I am off for a week, and hubby and I are going way up north on a biking/sightseeing trip.
Ditto everything @MadisonMolly2017 said. This is about consistency, not perfection. If you notice, my posts this month never mention pass days because I burned through those by July 4. But I know I need to keep showing up. I do keep tracking my food because how else can I hold myself accountable? I’m not trying to shame you or anything like that, I just want to encourage you to keep checking in. Don’t wait until things are under control before you return because that can be a slippery slope! I’m sorry to hear you are dealing with an emotional setback, been there done that and I understand the temptation to take a break. I’ve seen those times through, still not 100% out of the current one. Let’s ride this through together.
@lamlamsmakeover I wholeheartedly agree with what the others have said. We are not about perfection here, or I would've been out a long time ago! I too was at 3 pass days by the 10th of this month... last month I quit counting them because I had so many. I just know that I have to keep showing up - because if I get "out of the habit" then it's much more difficult (for me) to get BACK into the habit later down the road. I'm sorry to hear that you've had such a rough week - I've been there as well. I do hope that you'll stick it out, but if not, I certainly understand.0 -
@WhatMeRunning your post is definitely not out of place! Thanks for all the detail too. I'm very interested in your routine as well. Thanks for sharing!!0
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So much went on that no exercise happened, so another pass day3
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lamlamsmakeover wrote: »I hate to do this, but I am going to have a bow out of the challenge this month and pick it up next month.
Don't worry about exercise. I'm another voice that says you should continue on even if it's limited to logging. We're all here for you.
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July 11
✅✅✅3 -
@lamlamsmakeover
In the workouts I do 5 times a week, a big message comes on the screen when I am 50% through the program: "HALF WAY TO THE HAPPINESS".
It might be the case that you are ALREADY close to some of your targets. And now you are going to stop, turn around and go back to where you have been before. And you refuse yourself to learn a different reality. Just think again "HALF WAY TO THE HAPPINESS"...
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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? Yes4 -
JULY 11
Exercised: Yes - 150km cycle
Calories: Yes
Tracked: Yes
0/3 Pass Days Used4 -
JUL 11
T ✅ | C ✅ | E ✅ [2:35 h walk]3
