March 5
Replies
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Did I exercise for at least 20 minutes? Yes, 2 10 minute walks in the mall
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
3/5/2022
Exercising? No, I think I missed the 20 minute mark by a bit.
Tracking? Nope, didn't do this either.
Calories? That would be another no.3 -
Got my exercise in and closed all my Apple Watch rings, but went over calories. Today is pass day #14
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Exercise: 75 mins walking
Tracking: yes
Calories: yes
Pass days to date: 2
Re NEAT; I am really bad at moving while in the house, but since I got rid of my car three years ago I automatically do quite a bit of walking when going shopping, getting to the train station etc. To be fair, the town I live in now is tiny and nothing really takes more than 10 minutes to get to, but still! Yesterday I went to see friends and walking back to the station in the evening it was raining and cold, and I said something about sometimes missing my car - but at the end of the days it's just water, we had raincoats. It was fine.
@ideas2 - that reminds me of a lecture I went to a few years ago that talked about the danger of prolonged sitting. After listening to that I made a point of getting up, stretching and doing some balancing exercises (eg standing on one leg for a count of 30) every hour while working, but that was a while back and I'd forgotten - thanks for reminding me!3 -
@lesdarts180 Thank you for the opener. Your post inspired me to be ok with using time cleaning and cooking for my family to be used as the 20 minutes UAC requirement.I wanted to go for a walk, but my husband was sleep and I didn’t want the children to be unsupervised. I began to work on my low energy:low space workout ideas, but by the time I was done It was really late and dinner needed to get started!
So I used a GymBoss Timer App and every minute an alarm would sound. I would do things like squat or do reverse lunges in place while drying dishes, do double time runs in place and or move more/exaggerate the movements while doing what I needed to do. Watched my heart rate to make sure I was in fat burning zones. I don’t plan to make a habit of it, but it felt good to intentionally move while getting what I needed done!
Emoji = Pass
UAC: ✔️-✔️-🤔-✔️ -✔️-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-316 -
Back to check on my Saturday crew 😂
It’s always a joy to see so many posting consistently, and that so many of us are being mindful of finding ways to move more.
🥳 Congrats 🥳 3 x yes👌🏻
@donna25trinity
@LeanMe_28
@eokoro
@SummerSkier
@Bill70sStrong
@makattack220
@tahm42
@Mrs_Hoffer
@ideas2
@GrandmaJackie
@WhatMeRunning
@yrc_pr
@ForLangston
@Intrinsicat
@BMcC9
@jamcnewman
@loopydo2017
@ashleycarole86
@Jana_2020
@strength3335
@josefinejem
@StayFITTer
👍🏻 Bravo for posting no matter what👌🏻
@jmu1965 For sure, looking after the grands is a joy.
@seilidhe
@enlightenme3
So many amazing suggestions for moving more.4 -
3/5
Exercise: 120 minutes
Tracking: yes
Calories: under
Pass days used: 03 -
March 6
Over Pass days already in my learning month
Exercise: 15 minutes stretching ONLY, which I had said would be a pass
Tracking: Planned the day, had to revise quite bit, but tracked EVERYthing I ate
Calories: 384 over
Weight: Down 0.2
This wasn't nibbles, it was my son having a playdate and so being on a different schedule and not really being in charge of my food because they fed us. I was not super hungry at the playdate because I had a snack on the way and I ate moderately. But then I decided to have a larger afternoon snack and the dinner I had planned and I was actually uncomfortably full with that dinner but didn't want to waste it... I should have made a different dinner plan once I realized I wasn't that hungry.2 -
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~🌱~ 3 / 5 /2022~~ Waving Hi ~~ 🙋🏼 ~~ BLESSings Everyone ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 230+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 28,870+.......... 200 = walking ......... 30 cleaning
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-
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💖 Wishing EVERYONE all the BEST & Much Success In March 🏆 We Got This 🏆
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I think I missed posting yesterday the week has been a blur. Life is settling in since the loss of our oldest dog. The other two seem to be adjusting lots of extra love and attention.
@lesdarts180 i like the opener and no I can’t do those nifty things either. I do walk while on the phone as I still work most of my week from home, I will often take a walk around the outside of our office building throughout the day if I need a break. My advantage at home is the bathroom is upstairs so I get my steps that way. I do prefer a true workout but there are times you take what you can get. I to park as far away from a store as possible.
I did some flexibility walking and cardio today tracked and logged.4 -
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? yes3 -
Mar 5
Exercise: no
Tracked all: Yes
Calories under: no
(all 3 pass days used)
3 -
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? yes2 -
@intrinsicatIntrinsicat wrote: »I find it fascinating now that I have an Apple Watch that of the three rings activity app - the one I fail to complete most often is the stand ring. With the UAC activity basis getting the movement and activity rings are easy. But standing up once an hour is a challenge! And it’s so basic I’ve really tried to focus more on that which does put into perspective just how little we office folks move all day!
I also had trouble with the dozen per day and changed it to 10 which is more doable. I don't actually find that part of the circle all that useful. At least they've improved and if you're walking all day they add one. When they first came out they didn't seem to handle that. I'd be on vacation walking for hours and it gave me nothing. Before I retired I'd be in front of the computer all day and hardly get up which also caused me to miss some. And it seems very inconsistent with the reminders. I think the idea of getting up once an hour to stretch your legs is a good one.3 -
Track: yes
Calories: yes
Exercise: yes
Pass Days: zero
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05/03/2022
I’m late reporting but it has given me a chance to read all the NEAT ideas.
Exercise – yes, bike ride, gym and cardio – and dancing!
Tracking – yes, with estimating
Calories – yes
We went out Saturday night – meal and dancing. I took my fitness tracker off to have a shower before going out and forgot to put it back on so I don’t know how many steps I achieved, but I was dancing for well over 30 minutes total.
The food had to be estimated and I treated myself to dessert but it was a planned event so I had allowed myself a higher calorie goal.
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LazyBlondeChef wrote: »@intrinsicatIntrinsicat wrote: »I find it fascinating now that I have an Apple Watch that of the three rings activity app - the one I fail to complete most often is the stand ring. With the UAC activity basis getting the movement and activity rings are easy. But standing up once an hour is a challenge! And it’s so basic I’ve really tried to focus more on that which does put into perspective just how little we office folks move all day!
I also had trouble with the dozen per day and changed it to 10 which is more doable. I don't actually find that part of the circle all that useful. At least they've improved and if you're walking all day they add one. When they first came out they didn't seem to handle that. I'd be on vacation walking for hours and it gave me nothing. Before I retired I'd be in front of the computer all day and hardly get up which also caused me to miss some. And it seems very inconsistent with the reminders. I think the idea of getting up once an hour to stretch your legs is a good one.
Fitbit actually beats Apple Watch in this respect. It reminded you to get 200 steps per hour. Which to me is more worthwhile than 2 stand minutes2 -
@biketheworld – I used to stockpile stuff at the bottom of the stairs but I try not to do that now.
@jamcnewman – I also need to move about in the morning to relieve pain and stiffness, I try to get at least 1,000 steps by the time I sit down to breakfast.
@SummerSkier – before I retired I thought I would be more active when I was home but actually I found myself very sedentary when I first retired. It’s surprising how much walking you can do in short bursts.
@Mrs_Hoffer – 15 minutes from car to desk! That is a workout on it’s own.
@ideas2 – I’ve seen/heard similar stories about simply standing more, specifically standing up and sitting down (without using your hands)
@ashleycarole – some good ideas there.
@josefinejem – walking is a really good exercise, lots of short walks can be a good way to get fit.
@StayFITTer – that GymBoss App sounds scary
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Caroline_slowandsteady wrote: »I was not super hungry at the playdate because I had a snack on the way and I ate moderately. But then I decided to have a larger afternoon snack and the dinner I had planned and I was actually uncomfortably full with that dinner but didn't want to waste it... I should have made a different dinner plan once I realized I wasn't that hungry.
Sometimes I think learning to leave food on the plate is one of the hardest things to do. I was brought up to eat everything on my plate. I also hate to see waste. But, really eating something just to avoid throwing it away is not a sensible way to behave. I still have trouble with this and it's taken me years to get better at leaving food on the plate.5 -
March 5, 2022
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? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (5 days -free)
Within Sugar macro today? Yes (4 day)
Pass day 0/3 (this is for accountability to myself and my records).4 -
@lesdarts180
Scary? 🤔 It’s just a free customizable interval timer 🤷🏾♀️ It’s a tool to use when you don’t want to look at a clock (with a seconds hand) or watch for the duration of an exercise. It’ll do the thinking while you focus on your moves and breathing! I use it for my Couch 2 5k training.1 -
Exercise-walking 30 minutes and bowling 30min
Tracked-yes
Calories- in range
3 passes remain2 -
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 🍀🍀🍀 🍀 🍀 6 7 8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-312 -
yesx32
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Back to check on my Saturday crew 😂
It’s always a joy to see so many posting consistently, and that so many of us are being mindful of finding ways to move more.
🥳 Yes x 3 🥳 Yay!!! 👌🏻👏🏻👏🏻👏🏻👏🏻👏🏻
@calvin20874
@DebyS137
@snowshoe072
@Jan1936
@Marilynsretired
@LazyBlondeChef
@lesdarts180
@victorious55
@rashel1
@MadisonMolly2017
@KCJen
👍🏻 Bravo👌🏻Consistently posting no matter what!!! 👏🏻👏🏻👏🏻👏🏻👏🏻
@Caroline_slowandsteady
@Elbee1
I will check back tomorrow to see what’s what!
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3 yeses!1
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lesdarts180 wrote: »I’m going to apologise straight out for not including any fancy graphics, pictures, memes. I don’t know how to do them so I’m just going to write my piece.
The theme for today is supposed to be “Cannot achieve goals with exercise alone”. Last month Summer discussed the fact that “goals” can be all sorts of things, not all about weight loss, so I’m not going to use that header.
I am looking at “What constitutes exercise and what does it do for us?”
From the NHS website:
"Step right up! It's the miracle cure we've all been waiting for.
It can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer and lower your risk of early death by up to 30%.
It's free, easy to take, has an immediate effect and you don't need a GP to get some. Its name? Exercise."
The UAC “rule” is 20 minutes of intentional exercise, this fits well with most guidelines issued by various authorities.
The NHS here in the UK suggests:
Physical activity guidelines for adults aged 19 to 64:
Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.
Adults should aim to:
• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
• spread exercise evenly over 4 to 5 days a week, or every day
• reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:
• several short sessions of very vigorous intensity activity
• a mix of moderate, vigorous and very vigorous intensity activity
I have found lots of articles on line with similar suggestions.
Our 20 minutes rule should be achievable by most people most days, it’s not competitive, you don’t have to run, lift weights, hike up mountains, it doesn't even have to be 20 minutes all at once, 2 x 10 minutes is OK providing it is intentional.
I also want to introduce the concept of NEAT (Non Exercise Activity Thermogenesis). I read a thread about this a couple of years ago while I was still in the losing weight phase and it is a really useful idea, especially if you have difficulty getting in your “exercise”.
What it boils down to is quite simply – move more. Find ways to increase your daily activity and it will boost your calorie consumption. Take the stairs not the lift at work, drink lots of water and make lots of trips to the loo. Walk through to your colleagues’ office instead of phoning or emailing them. At home take the laundry upstairs in several small loads. When you’re out and about find small ways to walk more. Keeping active might even reduce the opportunity for that sneaky snack to attack you.
When we are overweight and are struggling to walk, climb stairs etc we find sneaky ways to be more efficient, try to reverse these habits and be less efficient.I went out for the day recently and found myself having to wait for a train that was running late. Everyone else was standing but I walked back and forth along the platform. A 15 minute wait can translate into 2,000 steps. I have mentioned before my “bus stop exercises”, when I find myself waiting for a bus – walk around, swing your arms, punch the air, do some leg curls, knee lifts. (My boyfriend gets embarrassed but I tell him to pretend he doesn’t know me.)
What can you (or do you) do to increase your non-exercise activity? Where can you insert 2 minutes of movement? Waiting for the kettle to boil? Coffee to brew?
Share your ideas.
This is just awesome @lesdarts180 and u r so right this is such a great way to get sum movement in. My lil toddler loves playing with rocks and emptying them from one bucket to another so I do a few squats while supervising! I also find doing my glute workout while watching a movie or a show a great way to make me stick to it. Xo1 -
