Shape Shifters Team Chat - JULY 2022
Replies
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@Pupowl and @jessicakrall8 - Thank you for posting the inspirational quotes and photos. They are definitely motivating for me!
@jessicakrall8 and @cosmiccurves - Your kind comments and enthusiasm about ways we can act on what we learned from the poll made me smile 😃!
@Pupowl - We have a butterfly garden at the park across the street from my house and love to walk among all the colorful plants there. I aspire to be as thoughtful and organized as your mother — inspiring to me as a parent! Thanks for sharing your plants, local nature, and stories!2 -
Steps:
7/3 7,493
7/4 7,8412 -
I always read your posts @Pupowl - thanks for sharing pics
I hope everyone had a good 4th in the US
Unfortunately, another parade shooting in a suburb in IL yesterday - we had one in suburb - Waukesha WI 1 year ago during Christmas parade, but ppl were mowed down by a vehicle
What is wrong with people?? It just hurts my heart - ppl were still sitting at the parade b/c they thought it was fireworks 😞
Our fireworks in several communities, mine included in Oak Creek WI were cancelled yesterday b/c bad storms were going to move through- my husband and I weren't actually going to go, but we were hoping we could see them from our home
I don't know when they will be rescheduled- another round of storms are scheduled for later today
My husband goes for chemo this afternoon- everyone that is scheduled for Monday will be there today + Tuesdays scheduled so I don't know how long it will take for him😑
Anyway, have a great Tuesday- make it the best day😘
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Goal: 8000 steps
6/30: 8854
7/1: 1295
7/2: 10,992
Took the dog for a hike yesterday. Decided to do a different hike than planned when we got to the trailhead, and yikes... it was tough!
Off to play golf. Playing 18 holes, so we'll get a cart. However... great tip about putting the tracker in your pocket. When I walk 9 holes, I try to push my cart with my right hand so my left can swing. But I don't always remember to do that, nor do it while walking up steep hills. I also get annoyed when I walk all around a store pushing a cart, and don't get any steps!
I can relate, I'm always thinking about whether my left arm is swinging or not. I even try pushing the cart with just my right arm, to get those steps!
But I'm especially annoyed when I do water aerobics. My Garmin watch seems mighty picky about what it considers a step. During one hour of intense water aerobics, with an average heart rate over 130, I'll normally get around 3,000 steps, if I'm lucky. During one hour of walking, with an average heart rate of ~100, I'll get around 6,600 steps. And let's not even mention swimming, where I get no steps at all! 😂
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@PatriceFitnessPal
My husband should be back to light activity in 6 weeks, full in 6 months to a year. Full recovery 6-12 months. He will have his other hip done at the end of the summer.
Scale is moving very slowly, but still hanging in there. I really like reading others post’s about their day to day lives and their ups and downs with t weight loss. I find just knowing others are in the same place is helpful.3 -
Daily Step goal: 10,000
Sun 7/3: 12,378
Mon 7/4: 13,709
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@PatriceFitnessPal
Thanks for your comments on motivation. I've been thinking about what motivates me lately, and I'll post a comment later about that. I don't always read the comments here. I try, but sometimes get too far behind. And when I do enjoy reading a comment, I'll sometimes forget to hit 💡Insightful, 🙂Inspiring, 👍Like or ❤️hug.
I missed Motivational Monday, but here are some quotes I came up with early in my fitness quest, when I wasn't sure if I could even do it. I find humor is a good way to fight fear of failure:- He is able who thinks he is able. ~Buddha~
- No, try not! Do or do not. There is no try. ~Yoda~
- A goal is not always meant to be reached; it often serves simply as something to aim at. ~Bruce Lee~
- Shoot for the moon. Even if you miss, you’ll land among the stars. ~Les Brown~
- The great danger for most of us lies not in setting our aim too high and falling short;
but in setting our aim too low, and achieving our mark. ~Michelangelo~ - Dream lofty dreams, and as you dream, so shall you become. ~John Ruskin~
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@jessicakrall8 My steps Update (goal 6k):
7/1 - 4,456
7/2 - 9,363
7/3 - 7,361
7/4 - 8,089
Happy Tuesday... I didn't eat very well this long weekend, we grilled/BBQ'd pretty much all weekend (hot dogs, chicken, steaks) along with all the "snacks" that tend to partner (ice cream, chips, cookies). I'll need to get back on track with my eating (more veggies, more salads).
I did have an active Monday (off due to holiday) - decided to get out of the house and go roller blading at a nearby skate park (took my daughter, niece, and cousin). I find skating a lot of fun, albeit scary - The park has ramps, concrete hills, and multiple platforms. We all managed to go up & down a concrete hill that inclined about 4ft, which was a fun (scary) challenge - it doesn't sound very high, but once up there 🙀. I hope to do more of it, since everyone really enjoyed it.
Here's my little one gearing up.
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My Thoughts on Motivation
How do we stay motivated?
I started my weight loss journey on July 10th, 2020, at the age of 71, and at that time I weighed 330 pounds. I set a goal to lose 100 pounds in one year. I managed to lose 87 pounds that first year (by July 2021). And by December 2021, I was able to finally drop below 230. But since that time, I have hovered in the 220's.
Back in July 2021, while I felt good about losing that much weight, I also felt disappointed I had not succeeded in losing the full 100 pounds. Never mind that when I set that goal, I wasn't even sure it was doable. When I was half that age, at a time when I was running 2 miles a day, I had weighed ~220. So, I wondered if 230 was even achievable, but it was an even 100 pounds so, mindful that I was setting a lofty goal for myself, I went with it. I thought at the time, "Well, even if I can get to 240, that would be okay."
So here I am, coming up on the second anniversary of this journey. I've been feeling disappointed for some time that I haven't managed to drop below 220. Now, I'm not deceiving myself, I know I still have plenty of body fat I could lose, but I'm also taking a look in the rearview mirror and reflecting on how far I've come:- When I started, in July 2020, it was a challenge to walk the quarter mile around the block. Now, I usually walk 3+ miles each day (I just walked 5 miles this morning).
- I've lost over 100 pounds and kept it off (so far!).
- According to DEXA body scans, I have reduced my VAT (viseral adipose tissue - the worst kind of fat, in and around your organs) from 8.41 to 3.5 pounds.
- I have gone from size 44 to size 36 pants, and from size 3XL to size XL shirts.
- I have improved my balance and flexibility dramatically.
- My resting heart rate has dropped from around 70 to just under 50.
- I'm able to do things now that were impossible for me to do two years ago.
- I will be "running" (walk/shuffle/jog) my first Endurance Race this coming Saturday and seeing how far I can go in 3 hours.
- A hike in the Swiss Alps might be in my not-too-distant future.
I wish you all great success in your efforts, whether big or small. And don't dwell on your failures, when/if they occur, instead focus on your wins!
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@PatriceFitnessPal – Sounds like a busy week. But maybe a nice change of pace? Sleep is so important. Thanks for the inspiration – I may try to work on that too. I love all the ideas! Especially love the daily themes – Motivational Monday, Tracking Tuesdays, Wellness Wednesdays, [Don't be] Thirsty Thursdays, Study [those habits] Saturdays, and Steady Sundays
@LaurieWrobo – Congrats on the husband’s clear CAT scan! That’s amazing! It’s easy to fall into those bad habits, hope you’re able to escape their clutches.
MrsMoose/Melissa – I don’t know that diner in Vail, but then there are a lot of Moose-named places here! That is a funny story. Ugh, you got your period after passing the 12-month mark?? Booo. I’m at 7 months since my last period, fingers crossed I’m done with it! I do wonder what effect menopause has on my weight… it’s crept up since I stopped menstruating. I hope your husband’s hip recovery goes well. Sounds like he’s motivated to do the work, so that’s good!
Jax – Yikes! Get that heart rate checked out!
@Yukie_OP – Love the camping trip pics. We don’t have a trip planned yet this summer, and it’s disappearing fast. ☹ Such cute pics of your little skater! I loved skating as a kid, it sounds terrifying now, lol.
@Pupowl – Not sure what you mean about not getting good pics – those are amazing! What’s a pancake plant?
@frankwbrown – Your journey is so inspiring! I loved this quote: “The great danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.” It reminds me that I need to SET goals! If I don’t have any, I can’t even get as far as falling short!
I started the week well last week, then went off the rails. It was our fiscal year end at work, so very busy.
Also, I’m trying to plan a trip to San Francisco, including some college visits for my daughter, which is coming up quickly. This is causing me to spend even more time at my desk, unfortunately. I need to make it a point to get out and walk the dog a couple of times a day.
Focus for the week: Make lists. They’re not goals exactly, but if I don’t have lists of things to do, things don’t get done. I’ll make a list each day, and include on it even the basics, such as “drink water,” as a reminder of the things I need to do to stay on track.
Steps update:
Goal: 8000
7/3: 9229
7/4: 2912
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@frankwbrown Thank you for sharing your journey from your heart...parts of your story very much echo mine. I enjoyed reading that so much. Loved your quotes too!
@Pupowl Your butterfly garden sounds like such an AWESOME idea...I loved the last batch of butterfly photos you shared with us. Your mom was sweet to surprise you with that book!
@Yukie_OP Your little one looks like she takes her skating SERIOUSLY! So adorable!
@LaurieWrobo Like you, my heart hurts at all the hate in the world. There were two other shootings besides the one in Ohio, but I don't remember now where they were...very sad.
@SavageMrsMoose So glad to hear your hubby is making a great and steady recovery, but sorry he faces another upcoming surgery. He's blessed to have you to help him as he recovers!
I'm really tired today y'all...I'm headed to bed. Take care!
Jessica3 -
angmarie28 wrote: »Happy 4th of July. So sorry for my quietness. Between work, kids activities, helping my mom, and getting ready for vacation, Im pretty sure I havent sat down in over a week. I will put my steps in hopefully tonight, but I may work late because everyone is calling off due to the holiday. I will try and be a little more active though
@angmarie28 - This is a guilt-free zone! You are taking care of so many other people, and I appreciate your extra work in the medical field during a difficult time of staff shortages and extra stress! I hope you can find solace in this space, and focus on your own health and well-being!
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WELLNESS WEDNESDAY
Let's practice MINDFULNESS today. It helps improve so many areas of our lives. You can select the area that you want to focus on for your Wellness Wednesday. Research has shown the many benefits of mindfulness, including:- improving cognitive ability
- slowing brain aging
- reducing stress, anxiety, and depression symptoms
- increasing a sense of well-being
- helping with pain management
- improving quality of life for those living with chronic conditions
Here are some suggestions from a wellness site or you can add your own idea. Please let us know how your Wellness Wednesday is going!
References:
https://www.healthline.com/health/mind-body/what-is-mindfulness
https://www.pdhi.com/wellness-platform/challenges.html0 -
Current Maintenance Weigh In
154.83 -
User: kcpond
Weigh In Day: Wednesday
PW (Previous Weight): 247.4
CW (Current Weight):246.5
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User: Stacyaru
Weigh In Day: Wednesday
PW (Previous Weight): 248.5
CW (Current Weight):248.03 -
Focus for the week: Make lists. They’re not goals exactly, but if I don’t have lists of things to do, things don’t get done. I’ll make a list each day, and include on it even the basics, such as “drink water,” as a reminder of the things I need to do to stay on track.
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@StacyAru - i can relate to your lists approach, I'm definitely a checklist type of person until the action/task becomes habitual.
@frankwbrown - thanks for sharing your amazing progress, truly inspirational
@PatriceFitnessPal - love the suggestions & links on mindfulness. Who knew reading for fun was a mindfulness practice (win!)
Mindfulness Wednesday practice
I've actually already completed a mindfulness practice this morning while commuting to work. I just so happened to start listening to a new podcast in which the lady host takes a few minutes to guide listeners through some deep breathing and positive affirmations. It felt a bit weird initially (thought about how crazy I must look to a neighboring car, but i dismissed it) - by the end of it, i felt refreshed and more positive.
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Step Goal: 8,000/day
6/26: 5,234
6/27: 5,447
6/28: 7,530
6/29: 8,655 (FINALLY!!!!)
6/30: 8,437
7/1: 7,542
7/2: 8,102
7/3: 6,878
7/4: 3,454
7/5: 4,388
Man, these storms and heat are making it very difficult to get in my steps. I am wondering what my workaround could be. I could march around my home like a madwoman, maybe I have been doing little workouts such as a 10-minute HIIT on YouTube here, a 15-20 minute yoga video there, etc. I'd love to hear any suggestions from you guys on how to fit more steps in when your area is under a constant heat advisory (over 105+F heat index) or super stormy, so you are not able to do your usual walks. I looked into indoor tracks, but there are not any near us without getting a gym membership, and ever since COVID and because we have three young children, we plan to say away from the gyms indefinitely and continue to build up our home gym a little at a time.
For Wellness Wednesday per @PatriceFitnessPal I am going to start reading my Marie Kondo book, The Joy of Tidying, to give me that extra boost to declutter as I am unpacking our new home. I did pretty well decluttering before our move, but ran out of time, and we ended up bringing some of that with us. Now is the perfect time to do this!
I hope everyone is having a wonderful Wednesday!
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Nice losses @LaurieWrobo @kcpond and @StacyAru !! Great job!
@PatriceFitnessPal Such a great list of suggestions for Wellness Wednesday! I've recently gotten back to lying down in the evenings, turning off the tv and reading and it's so relaxing. I'll be honest in that half the time, I end up falling asleep because I'm so tired...as soon as I start to wind down, I'm just out. Other times, I get caught up in my story and just enjoy reading so much! Either way, it's great relaxation. Also, with the preparation for this kitchen remodel, I'm cleaning out, tossing clutter, donating to charity and paring down. It feels great to enjoy the sense of accomplishment and there's just something wonderful when you start with a cluttered mess and end up with a clean counter top...I can't explain it!
@StacyAru I too am a list person...it keeps me organized, helps me not to forget important things and keeps me on task. Always have been...guess it fits my analytical personality. That with just a sprinkle of OCD I think!
Jessica1 -
@cosmiccurves - there are Leslie Sansone YouTube walking workouts for 1, 2, 3, etc miles that are meant for indoor walking; I personally do Bodyfit by Amy cardio workouts on YouTube and still get steps in - I also do her weight workouts she's awesome and certified trainer!!
@jessicakrall8 - thanks - I'm really being mindful of what I'm eating 😘
Wellness Wednesday - I ran my diffuser with Balance essential oil from doTerra while working - been a stressful day today & ended with core workout at my barre studio after dinner2 -
I appreciate all the wonderful contributions and stories. I would love to reply to everyone tonight - and I'm already feeling behind - but I had an early morning today and another one tomorrow. So, i'm going to bed now but I'll catch up within the next day or two.
I'm so energized by everything I'm learning about motivation, what brings us down or lifts us up, and strategies that have led to success! So, just a couple of random responses that I can' resist
@SavageMrsMoose - Thanks for the quick response. My mom had knee replacement surgery and recovered quickly but never had the other knee fixed. I think she would be much more mobile with two new ones. I remember the doctor said it would take a year to fully recover so I was curious about the hip surgery. Best wishes to your husband!
@frankwbrown - Excellent quotes! I love them all. i definitely need to listen to Yoda and eliminate try from my vocabulary and take more of an action orientation. The Buddha quote -- s/he is able who thinks s/he is able -- is an important one for me to adopt for my business. I enjoy my work and find it meaningful, but I often undercharge and "undersell" myself according to colleagues, and family members. I don't know why I procrastinate so much in sending invoices but I think it's wrapped up in this undervaluing mindset. As Yoda might say -- Change, it must :-)
Amazing story, @frankwbrown! You listed just about every Non-Scale Victory (NSV) possible, along with your significant weight loss. I'm looking forward to a future Shape Shifter discussion dedicated to the many areas of improvement you noted.
@Yukie_OP - Such a fun idea to roller blade! I always enjoyed roller skating when i was young and I looked into joining a rollerhockey league in my town. but covid interrupted my momentum. You reignited my interest and I loved the adorable picture of your daughter. I 'll definitely need a fun helmut like that if I join the local team! BTW, I'm sure your extra activity canceled out any holiday BBQ eating. Besides, one holiday won't set your regular healthy habits back.
@StacyAru - I'm a big list-maker, too! I wish I was better at crossing off completed items than I am about listing them. Sometimes I find myself re-writing and combing lists. Hence, my previous comment about taking more of an action-orientation. Oh well, incremental progress is better than no progress.
@jessicakrall8 - I hope you get the rest you need. Whenever I slept more than usual or feel asleep reading, my grandmosther used to say, "You must have needed it!" Thanks for all you do!
Wow! I'm enjoying all the wellness activities! I'm thrilled to see so many plans and "wins" @Yukie_OP, @jessicakrall8, @LaurieWrobo, and @cosmiccurves. I'm also undertaking a decluttering project as my wellness project so I think I'll post updates on my progress each Wednesday. Stay tuned!
I'm so appreciative to everyone who offered feedback, shared your thoughts on motivation, and inspired us with your wellness successes!
Thank you! 🙏3 -
DON'T BE THIRSTY THURSDAY
Do you think you drink enough water? Would you like to increase the amount of water you drink each day? Is it possible to drink too much water? What do you think, Shape Shifters? I'll look forward to your tips, experiences, suggestions, and insights!
According to Harvard Health, "[w}ater keeps every system in the body functioning properly. The Harvard Medical School Special Health Report 6-Week Plan for Health Eating notes that water has many important jobs, such as:- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder
- aiding digestion
- preventing constipation
- normalizing blood pressure
- cushioning joints
- protecting organs and tissues
- regulating body temperature
- maintaining electrolyte (sodium) balance."
A recent magazine article quoted Jaclyn London, MS, RD, CDN, a nutrition book author and podcast host* --"Traditional recommendations about water intake aren't so cookie cutter anymore, says "Typically, I'd recommend drinking around 8 cups of H2O per day — but I use that metric as a very general place to start, since many of us will need more or less depending on where we live, how physically active we are, medications we're taking and our current activities of daily living...
Women should generally drink about 9 cups of fluids a day, while men should aim for 12, according to the Mayo Clinic. That's 72 ounces for us ladies. Where does that number come from?
... The guideline is loosely based on an equation that determines milliliter per calorie consumed per day, but even if you’re eating much more or far less daily, it’s a good barometer to think of 2,000 milliliters or 2 liters (about 8 cups) as a middle-ground benchmark," London says.
If you want to determine the exact amount you should drink according to your body weight, you can follow these steps:- Take your weight (in pounds) and divide that by 2.2.
- Multiply that number depending on your age: If you're younger than 30, multiply by 40. If you're between 30-55, multiply by 35. If you're older than 55, multiply by 30.
- Divide that sum by 28.3.
- Your total is how many ounces of water you should drink each day. Divide that number by 8 to see your result in cups.
Reference
https://www.goodhousekeeping.com/health/diet-nutrition/a46956/how-much-water-should-i-drink/
*Jaclyn London is a NYC-based registered dietitian, author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less and Feel Great About Your Body and host of the podcast On the Side with Jackie London, RD.
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Angmarie28
Wednesdays
Previous weight-163.8
Current weight-166.4
I gained 3lbs over night, no joke🤦3 -
6/23-10,298
6/24-8,384
6/25-5,140
6/26-13,207
6/27-11,598
6/28-12,006
6/29-5,008
6/30-10,875
7/1-6,368
7/2-7,340
7/3-12,991
7/4-??
7/5-??
Oops, I didnt think I was that far behind. Not sure my steps on the 4th or 5th, my fitbit app isnt saying what I stepped. I will see of I can fix it then update it2 -
@PatriceFitnessPal How lovely you have a garden so close. I can think of 20 things to improve in my own garden, but it all takes a lot of time, money and help. So I can't do everything at once. The visitors center of the national park also has a public garden. It is around 30 minutes biking from my home. I will try to go there next week when it is a bit warmer and less windy.
@LaurieWrobo I appreciate you reading my posts! I know not everyone has a lot of time, so I would totally understand it if people skip over my longer posts. Sorry to hear about the shooting. I can't imagine what it's like to live in a country where you have to worry about guns.
@Yukie_OP Awesome activity to do with your family! Kids are pretty fearless in my experience. I tried to roller blade again about 6 years ago and it was a bloody mess. Way too scary for me now and I had a really hard time getting my legs to where they were supposed to go; it takes quite a bit of strength. The helmet your daughter is wearing is adorable!
@StacyAru Glad you liked my pictures! We had one day with bad weather, the first one with the sheep is the only picture from that day. The others are from different walks and they turned out much better. The pancake plant is shown in the last picture I shared. They call it that because of the flat leafs. Some other names people call it are Chinese money plant, friendship plant, missionary plant and UFO plant. In the Netherlands we call it a pancake plant as well.
@cosmiccurves I actually do step indoors like a madwoman a lot of the time! Basically any time I am waiting for something, like the kettle. Or when I am brushing my teeth. I can go for walks, but sometimes I don't have the energy. I often step when I am outside taking my cat for a walk. He prefers to sit down, or nap in the grass, so when he isn't moving I step in place as well. I don't have a TV, but you can also step while watching something to make a little less boring. If it is that hot, I can imagine you aren't looking forward to doing an intense workout either.1 -
7/4-11,885
7/5-14,0052 -
Steps
July 5: 20.763
July 6: 14.593
Good morning Shape Shifters. I didn't do much the past few days. I went for an evening walk on Tuesday without my camera. It was cloudy and windy so I didn't think there would be much to see. My camera is pretty heavy as well, so sometimes it is nice to leave it at home. Thankfully I was right this time and didn't regret not bringing it. We also finally finished the liquid medication for Tinus. I am sure he is over the moon about that, and so am I. It was not fun to make him take something he absolutely hated 3 times a day. Somehow he also managed to get better at not swallowing it even though it gets put in his mouth with a syringe. He just licks and licks, somewhat drools it out and shakes his head like a dog. I was dying from laughing on Tuesday because his head was covered in drool strings, there were white spots from the medication everywhere and he had blown a big drool bubble on his chin as well; it was so ridiculous. Because of the 3 set eating times that he is not used to, he lost some more weight. I am not happy about it, but it has already gone up a bit again since he can just eat when he wants again. I will weigh him daily for a while to see if it keeps going up. Wednesday was very lazy. I wanted to walk in the evening again, but it started to rain and didn't stop so instead I just went to bed very early. Happy Thursday everyone
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Good morning everyone. Finally have a calmer day ahead of me, sorta. I need to tale my son in to replace his lost license, then go on the hunt for some affordable travel pillows and one rolling suit case. A week from today we will be driving 3 hours to the train station then taking a 24 hour train ride to Salem, Or. We will be there 10 days then 24 hours back so need some sort of pillows for sleeping on the train, and also my kids are finally old enough to be responsible for their own bags so I think if they can drag their suit cases, there will be less whining, haha. Then home to do laundry and some cleaning, maybe a workout but I think its supposed to be 90 degrees, so maybe not.2
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@angmarie28 - There’s often a lot of preparation needed for a family trip. I focus on how the tasks will help us enjoy the trip - and the visualization helps me - but my husband usually has some travel stress type of outburst that rattles me. I mostly just let it flow through me now - and I recognize that those are his emotions and I don’t have to take them on - but it used to really upset me. I hope your preparations go well and you enjoy your trip!
@Pupowl - It sounds as though you have a good plan for making gradual improvements, with fiscal responsibility, etc.! I definitely appreciate the gardens at our local park. The gardens are maintained by the people taking the City’s Master Gardener course. It was founded by the person who led the course for many years , along with her husband - a botanist for the Smithsonian Museums - who live nearby. Our family always helps with the ‘work parties’ and we volunteered as the citizens association ’Adopt-a-Park’ program liaisons when our children were younger but haven’t done it since our sons started college. As program volunteers, we picked up trash at the park and then the Adopt-a-Park officials check the cleanliness monthly and award a small amount of money based on their monitoring. The citizens association uses the money to make improvements, etc.2 -
Here’s my maintenance weigh in report:
Name: PatriceFitnessPal
PW: 128.2
CW: 127.2
SW: 168
LTD: 40.8
Target maintenance range: 120-130
I’m not so sure this is representative of my weight this week. Some of my morning check ins were a bit higher so I might see an increase next week. With my older son visiting, and a party last weekend, my calorie intake was more than usual. I haven’t looked at my weekly report to see how often I exceeded my daily targets, but I plan to review that data now. Maybe I wasn’t as ‘off’ as I thought, or maybe my lack of exercise while visiting family last month led to some muscle loss. There are too many possibilities in the short-term so I guess I’ll just reflect on it later — as the trend emerges. Best wishes as we head into the weekend. Enjoy!4
This discussion has been closed.