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September 18
Replies
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Sep 18:
✅❌✅ Exercise today was 30 mins of jogging and walking on the treadmill.
Pass Days: 2/3 (10Sep)(18 Sep)
I went to Cinci today to surprise my sister and visit her for the day. I colored her hair, and then we painted (watercolors!) and visited for awhile. Afterward, we decided to go to IHOP for dinner. I had scrambled eggs, bacon and 2 gluten free pancakes! The pancakes and syrup easily put me over for the day by - but it was a wonderful day spent with my sister! It was such a nice surprise to knock on her door and see the surprise on her face when she saw it was me!6 -
snowshoe072 wrote: »I tracked and logged my exercise was helping to finish re surfacing the house foundation we are now done with the renovations project
My hacks are to have a variety of music for various moods I maybe in such as hard spinning or just relaxing. I have begun to play acoustic guitar again I may not be a rock star but it is satisfying.
A fruit smoothie for breakfast with protein, frozen fruits I control and wheat germ or chai seeds.
Minimal eating out as I can’t control what is in the food, cooking at home I can.
Sleep, get a good nights rest and do not neurosis if you mess up today as there is tomorrow.
Your work on your home is beautiful! I love the lighting, plantings, and the pumpkins.1 -
Mrs_Hoffer wrote: »Sep 18:
✅❌✅ Exercise today was 30 mins of jogging and walking on the treadmill.
Pass Days: 2/3 (10Sep)(18 Sep)
I went to Cinci today to surprise my sister and visit her for the day. I colored her hair, and then we painted (watercolors!) and visited for awhile. Afterward, we decided to go to IHOP for dinner. I had scrambled eggs, bacon and 2 gluten free pancakes! The pancakes and syrup easily put me over for the day by - but it was a wonderful day spent with my sister! It was such a nice surprise to knock on her door and see the surprise on her face when she saw it was me!
She would have been thrilled to see you (and have you colour her hair!) sounds like a lovely day for both of you.1 -
@donna25trinity Thanks for sharing your Health Hacks.
For me the most important health hack is investing enough time and thoughtfulness to create a habit of exercise and tracking.
Today, I chose to go over my calorie limit. I still tracked my intake and output.7 -
Did I exercise for at least 20 minutes? Yes, 108 minutes walking.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? You bet
Pass days used - 05 -
September 18
1. Tracked it all ✅
2. Kept within calorie limit? ✅
3. Moved for 20 minutes or more? ✅ 1 hour and 45 minute walk with the pup. Upper body weights and resistance bands and lots of stretching.
Feeling so much better today!
1️⃣ pass day used on September 4
5 -
9/18/2021
Exercise? Yeppers - 6.78 walk/run in 2:04 and change. Looking back at other walk/run 10ks I've done, I'm relatively consistent. My best time is 1:43:24 (Phoenix Rock & Roll in January 2017). Then, about a year ago, I did it in about 1:46 and change. Today, 6.2 miles was 1:48:57. Yes, it's getting slower each time, but that's a reflection of how much I was running the first time vs how much I run now.
Tracking? Yes, quite a bit of estimating since one of my friends took me for a belated birthday lunch and one of Aislinn's friends took us out to dinner before we went to the Hallowe'en store.
Calories? Of course it depends on whether my estimates were close, but yes. I did have to use exercise calories to do that though.
My primary MH hack, besides my solo bike rides, is that I go to work extra early. It gives me time to eat some breakfast, check my email, and, unless I have paperwork I need to get done, I can read and listen to music without being interrupted. Don't get me wrong, I love my daughter and I'd do anything for her, but that alone time is so necessary sometimes.9 -
Sept 18
new Plan: from this point until I weigh 156.8 with BMI 23.8
Pass Day 4
1. Track & LOOK at protein & sodium & calories BEFORE eating. added fiber, too.✅✅✅✅
2. #HealthFirst✅
3. I know I can do this.✅
Calories under: no, but did so consciously
Weekly & monthly calories still elevated but are coming down
Over 10K steps no - very tired
Averages for week, month, and year > 10K no, no, no
Tracked all. Yep✅
4️⃣ Pass Days Used
1️⃣2️⃣Days to go!
Days on Track 3/5
Just not feeling my best since my pneumonia vaccine. I think the best word would be a rare “doldrums.” A new ringing in one ear has my worried & bummed out.
I can probably count the number of days I haven’t walked in the last 3.5 years on one hand. But I did declutter & clean A LOT today & deleted 1,000’s of old emails.
🌸Maddie8 -
3 x ✅
Beach walk in the rain
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Sept 18
Exercise - yes, counting my 20 minutes of stretching the am and pm, which I think barely counts. It's hard to fit in exercise on the weekends, with the kids. I got lots of outside time, supervising a playdate and a trip to the beach, but it was sedentary outside time. I thought I might swim but then it was too cold for me!
Tracking - Yes, planned the day
Calories - Yes, followed the plan and was under
Pass days 6/4
Today is going to be a pass day because I am going to a music festival and plan to eat from food trucks. I'm going to bring fruit and veg for the family to supplement food truck offerings, but plan to enjoy myself and go over.
Reading your hacks, I do a lot of those things. When I did weight watchers 20 years ago at age 22, I learned a lot of things that I still think about daily. One is "garbage in, garbage out" - meaning that if you are feeling full, eating more food (your own food on your plate or- my constant temptation now - food leftover on the kids' plates) is treating your body like a garbage can. It's not "saving" anything to eat it - if you're not hungry, the food is garbage. Don't eat it. No that I always listen to myself, but I do say that to myself regularly.
I really like Eatingwell magazine and recipes. Their website has a lot of ads now, which is annoying, but we have some recipes of theirs that we have been cooking for a dozen years now and are still favorites. The kids mostly won't eat them though!
And the one thing I do that seems to be different than some of you is pre-planning my day. At dinner each night we discuss what is for dinner the next night. Then after I get the kids to bed, before my bedtime snack, I stand in front of the fridge and plan the next day's food. Mostly when I do plan I stick to the plan. Sometimes (like today) I plan to go off track. If I don't have a plan and I am trying to pick food when I am hungry, all is lost. We have way too much junk in the house for the kids, and I will eat it all if I don't have a plan!6 -
18/09/2021
Saturday was a good day but I shall have to pass. Started well with a bike ride and other exercise. My usual breakfast and lunch all logged – looking good. It was my boyfriends’ birthday (and mine tomorrow) so we had dinner out. That was very good, we shared olives and bread for a starter, then I had a salmon fillet with a huge salad and just 3 baby potatoes. Came home determined to log it all and confident that the calories would be OK. (I had been saving up calories for a couple of planned meals out over the weekend).
However, when we got home, I remembered a box of chocolates that I opened a while back and hadn’t finished. Well, by the time I went to bed the box was empty – I think I had 7 chocs. Estimate probably about 350 calories of chocolate.
I think that makes 7 or 8 pass days.
But on the positive side, my weight has dropped from the spike after the holidays. Back to just over 50 kg.
Today, Sunday 19th , we’re having lunch out.
6 -
Health hacks:
Like many others, planning ahead, batch cooking, not buying (or buying individual portions) food that is too tempting. Concentrating on myself and not listening to other’s opinions/suggestions.
But for the last two years my focus has been on my mental health – dealing with my son’s illness (and death) and all the Covid – related stuff. For this I have found exercise – particularly bike rides out in the country – very helpful.
7 -
I’m really enjoying this thread. Everything that I’ve learned has been very personal to me and my own experience. I discovered old posts of mine on MyFitnessPal about what I was doing when I was at my target weight and I’ve started doing that again and I feel better on it - a bit more protein and less carbs. I aim to keep carbs under 100g a day.
Everyone’s body and chemistry is so different. I discovered that breastfeeding absolutely did NOT help me lose weight… not in the slightest. Once I stopped BF the work related stress eating stopped. Definitely hormone triggers for me!
I feel more in tune with my body than I have felt in a long time. The next thing I’m going to try is eating at a deficit 3 weeks out of the month and eating maintenance for a week out of the month to coincide with my cycle. I think this will be kinder to my body. I’m sure progress will slow down but I have a feeling it will have a long term positive affect overall. Let’s see…
✅ exercise - lots of walking as usual
✅ tracking
✅ calories - still not much of an appetite these days
Great plan!! Sounds all very logical. Good luck with it and let us know how it all goes!! Eating more protien helped me and a lot of the other uac members with feeling more satiated! Xox4 -
TerriRichardson112 wrote: »16/17/18 Sept - all good.
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days Remaining
Health hacks:- keep CI < CO; prelog; weigh/measure portions
- Hydration - I put a large jug of water on the table at lunch/dinner, and often drink a glass while waiting for the kettle to boil mid morning/afternoon
- Eat a variety of whole fruit/veg daily.
- NO smoothies!!! Let your stomach burn calories processing the food, not the blender.
- regular exercise
Awesome hacks!! I did need to drink more water.. I'll try the jug on the bench hack!! Xo3 -
lesdarts180 wrote: »18/09/2021
Saturday was a good day but I shall have to pass. Started well with a bike ride and other exercise. My usual breakfast and lunch all logged – looking good. It was my boyfriends’ birthday (and mine tomorrow) so we had dinner out. That was very good, we shared olives and bread for a starter, then I had a salmon fillet with a huge salad and just 3 baby potatoes. Came home determined to log it all and confident that the calories would be OK. (I had been saving up calories for a couple of planned meals out over the weekend).
However, when we got home, I remembered a box of chocolates that I opened a while back and hadn’t finished. Well, by the time I went to bed the box was empty – I think I had 7 chocs. Estimate probably about 350 calories of chocolate.
I think that makes 7 or 8 pass days.
But on the positive side, my weight has dropped from the spike after the holidays. Back to just over 50 kg.
Today, Sunday 19th , we’re having lunch out.
Happy birthday to ur partner for today and u for u for tomz!!! Yay for the weight loss!xox2 -
✅ exercise - Walked the dog (did I mention he is a Great Dane?), then did Launchpad 2.3
✅ tracking
✅ calories
I don't really have any special health hacks. For me it is enough to just try to make healthier choices, cook healthier foods, drink more water, and try to move every day. I will try some other things as I progress, but for now, that is what I can do.
"Success is the sum of small efforts, repeated day-in and day-out." ~ Robert Collier
That sounds like more than enough to me!!xo2 -
Geneveremfp wrote: »Yes X 3
Exercise was strength training.
I've mentioned it before but my biggest health change has been basing my diet around vegetables. Every recipe I used I challenge myself to add an extra serving of veg as it's often lacking.
Spinach is such a great and easy one to chuck into lots of food easily without changing flavour. Grated carrot, courgette and beetroot are useful too.
Adding to this roasted vegetable are so tasty. There's a series of books called the roasting tin. The green roasting tin is our favourite. Healthy and delicious and easy. Win win.
Genius!!! I love courgette & spinach and eat them all the time but I dnt eat carrots or beetroots very often so ur right grating them up is def a way for me to sneak them and some other veggies I dnt eat in to my diet. I might even try to make bub and I sum savoury muffins and sneak them in there. Cheers! Xo2 -
snowshoe072 wrote: »I tracked and logged my exercise was helping to finish re surfacing the house foundation we are now done with the renovations project
My hacks are to have a variety of music for various moods I maybe in such as hard spinning or just relaxing. I have begun to play acoustic guitar again I may not be a rock star but it is satisfying.
A fruit smoothie for breakfast with protein, frozen fruits I control and wheat germ or chai seeds.
Minimal eating out as I can’t control what is in the food, cooking at home I can.
Sleep, get a good nights rest and do not neurosis if you mess up today as there is tomorrow.
Sound advice!!!! House looks spectacular!!!1 -
9/18/2021
Exercise? Yeppers - 6.78 walk/run in 2:04 and change. Looking back at other walk/run 10ks I've done, I'm relatively consistent. My best time is 1:43:24 (Phoenix Rock & Roll in January 2017). Then, about a year ago, I did it in about 1:46 and change. Today, 6.2 miles was 1:48:57. Yes, it's getting slower each time, but that's a reflection of how much I was running the first time vs how much I run now.
Tracking? Yes, quite a bit of estimating since one of my friends took me for a belated birthday lunch and one of Aislinn's friends took us out to dinner before we went to the Hallowe'en store.
Calories? Of course it depends on whether my estimates were close, but yes. I did have to use exercise calories to do that though.
My primary MH hack, besides my solo bike rides, is that I go to work extra early. It gives me time to eat some breakfast, check my email, and, unless I have paperwork I need to get done, I can read and listen to music without being interrupted. Don't get me wrong, I love my daughter and I'd do anything for her, but that alone time is so necessary sometimes.
He he I know exactly way u mean!! Me time is so importaint! Good 4 u!1 -
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~~~9 / 18 /2021~~~ Waving Hi ~~ 🧚🏼 ~~ BLESSings ALLways ~~ 💖 ~~
Exercise for at least 20 minutes .................................... ✅ ... 170 + min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 20,700+ ........140 m Walking .... 30 m house cleaning .....
the IF diet became a HEALTH HACK for Me....
about 3 yrs ago... I tried the IF diet... only eating between 11 a.m. & 7 p.m.
To my surprise... as someone who does Not produce enough acid for digestion
& would wake up constantly with Acid Reflux & other Symptoms... since doing
the IF Diet... I No Longer have that problem... or at least it is very rare... no matter
what foods I eat... So I have kept "IF" & will continue for my HEALTH
Documenting My CONSISTANCY = For personal ACCOUNTABILITY
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18
.4 -
September 18
UAC goals
✅ Exercise 20+ minutes
✅ Calories within budget
✅ Tracked every detail I consumed
Pass days used: 0/3
Additional challenges
❌ 3+ strength sessions in last 7 days (9/15, 9/13)
✅ 17k+ steps (18,874 steps)
✅ 7 day avg. 7.5+ walking miles (9.0 miles)
Additional challenges met: 16/18 days
Today's Activities
🚶♂️ 126 min Morning Walk (6.94 miles)
4 -
I would like to echo the great health hack pointed out by @lesdarts180 about prioritizing your mental well-being. Focusing on health and keeping on track can be tiresome or difficult at times. I find it is my general outlook that determines the outcome in those times. When I let myself feel too negative for too long I allow myself to slip, or far worse just stop caring in extreme cases. On the positive side of things though I can just quickly move on and get back on track, and stay on track for longer periods. I have to feel better first before I can start making other things better. Similar to @seilidhe that requires making extra time where I can do things by myself, which I also do by starting my day earlier.4
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Tracked - Yes
Within calorie budget - Yes
Exercise - Yes
30 minute walk on treadmill with 1 lb hand weights
plus 1 mile run in 10:13
Pass Days Used - 2
Will go back to read Health Hacks later.
6 -
1
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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: 21 mins / 1.23 mi
- Treadmill: 14 mins / .69 mi (much slower pace than the earlier walk)
Passes used: 2/3 (1sep) (4sep)4 -
Did I keep track of everything I ate and drank? No messed up at dinner-went walking and then fell asleep on couch
Did I stay within my calorie budget for the day? No because of above
Did I exercise for at least 20 minutes? yes Super long walks4 -
3xyes4
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Yes x 31
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👍🏻 @donna25trinity <> So many helpful suggestions from the discussion topic today. It's so gratifying to read all the healthy hacks, and it is surprising how many of us are working on the same lines.
Today's honour roll:
Those who have 3 X yes:
@SummerSkier
@taurie
@LeeH31
@Geneveremfp
@victorious55
@snowshoe072
@fourathomej
@readyornot
@bradkcrew
@znaoiec
@eokoro
@yrc_pr
@ashleycarole86
@jamcnewman
@seilidhe
@Healthymumlife
@Caroline_slowandsteady
@DebyS137
@WhatMeRunning
@slimtastesbetter
@LazyBlondeChef
@Winner_in_Life
@ForLangston
Those still with us no matter what:
@donna25trinity
@Mrs_Hoffer
@RangerRickL
@MadisonMolly2017
@lesdarts180
@bookieNJ
The positivity fairly leaps off the page here. So much is being achieved by so many of us. It's a privilege and a pleasure to be with you on this journey.
4 -
Exercise for 20+ min: yes
Tracked: Yes
Ate within budget: Yes2
