Shape Shifters Team Chat - JULY 2022
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Thank you all for commenting on my little skater (@pupowl @StacyAru @PatriceFitnessPal @jessicakrall8) - It is my goal to raise a fierce, confident little lady, and so far she is definitely on track.
@angmarie28 - fantastic step count!
@pupowl - [ quoting: he had blown a big drool bubble on his chin ] Oh, Tinus! 🤣 glad to hear he's done with the meds.
@cosmiccurves - Marie Kondo's "The Life-Changing Magic of Tidying up" is an amazing read, i read it 2 years ago and recommend it to anyone who will listen 😅 . It really is "life-changing", IMHO
Thirsty Thursday - Luckily i don't struggle in this area. I keep a big (refillable) 30oz bottle with straw around at all times (work desk + home) and always take a bottle along in the car. I like/enjoy plain water so I drink plenty throughout my day. The only inconvenience is the restroom breaks, but then again it adds to my step-count.
Note on Motivation:
I noticed that when it pertains to motivation, individuals respond differently to content/messages that are intended to be motivational.
As an example, I'll note my hubs and I who are on a mission to be better with money/finances, so we share motivational content around finance with each other:
- The hubs seems to respond better to messages that are worded "nicely" or (to me) more "sugar coated"
- Whereas I respond better to straight-no chaser content (i.e. tough-love motivation)
(Real-life sample: I like Dave Ramsey's messages/quotes/content, but my husband thinks he comes off as a jerk)
Dave Ramsey Quotes
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Hi everyone I have spent the morning reading and catching up on all the posts. So much lovely information shared, I really appreciated the glimpses into your lives.
@angmarie28 let me know if you find a nice budget friendly travel pillow. I've been looking for one too.
My week has been spend trying to get over a head cold and taking care of our dog who was spayed on Tuesday. She is doing well and thankfully we were able to borrow a recovery onesie instead of using a cone. I put a picture of her under the spoiler
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@Yukie_OP - Thanks for sharing your tips for drinking enough water, and your observation on differences in motivation. It’s a bit ironic for me to fill one of the Shape Shifter motivator role because I don’t think motivation is sustainable long-term. So, my approach is to use motivation - or intentional practice, really - until I can build a habit in the area I’m trying to improve.
For me, natural consequences are fine and become a teachable moment to remember, but I’m not motivated by put downs or threats at all. The Dave Ramsey quote is a good example: “Adults devise a plan and follow it, children do what feels good.” I think we’re more likely to follow a plan if we organize our environment so it’s easier to implement the plan (or new behavior), and link it to something we find meaningful or enjoy. I definitely like to think about the improvement in simple, factual, problem-solving terms that get to the essence of the change that’s needed, but I like to take a positive approach rather than a fear-based (or else you’ll have to face the consequences!! 😡) avoidance approach.
Thanks for the book recommendation @Yukie_OP and @cosmiccurves. I’ll put it in the list for my next library visit. I’m buying fewer books as part of my decluttering effort but I like Marie Kondo’s philosophy and strategies. If I think I’ll revisit the lessons regularly, I might need to buy my own copy though —
@CasandraW - I hope you and your puppy recover quickly and you’re soon out enjoying walks together again. The ‘onesie’ is a very comfortable- looking alternative to the ‘cone of shame’ — beautiful picture!1 -
KHill875
Friday weigh in
PW: 142
CW: 143.4
I need to commit myself to logging my food.1 -
PatriceFitnessPal wrote: »KHill875
I have completely stalled out. I thought that working out would have produced more results, but I am really going to have to get my eating habits in check if I want to start losing weight.
It’s so difficult when we move closer to our goal weight and it takes longer to lose those final pounds. At one point, I stayed at the same weight for about eight weeks. Finally, I just thought to myself: If my weight is staying the same, it’s better to maintain at the current level instead of gaining.
I agree that it’s a good idea to work on “eating habits.” Most of us can improve in this area. I continue to test out healthier habits like eating more vegetables to fill up on lower calorie options but reframing my mindset - from not losing to not gaining - helped tremendously. I apologize for the unsolicited comment and wish you the best!
-How are you doing with your recommitment to getting your eating habits in check?
Getting better sleep and not eating in the evenings helps me. Sometimes I mistake feeling tired with hunger. So, I have to really reflect on what I need in those late night moments of craving something sweet to keep me going.
-What works for other Shape Shifters when it comes to building better eating habits?
I'm starting to drink more water, so this past week I drank around 96 oz every day. I think I was eating more instead of drinking. Also been rage eating, which hasn't been helping.2 -
Bearchested
Friday (going on short vacation so weighed early)
PW: 198.0
CW: 196.6
LTD: 10.4
I've been eating a protein shake before meals and large snack times, which has helped me feel fuller sooner.3 -
@casandraw Hope your sweet fur baby feels better soon. He's adorable in his onesie enjoying a sun puddle!
@bearchested and @KHill875 I can tell you two are married...one of you took the weight the other one lost...took one for the team, so to speak...love is so sweet!!
Jessica2 -
Feel Good Friday
Let’s help each other feel good as we close out the typical Monday through Friday ‘work week’ and start off the weekend. Fellow Shape Shifters told us that success stories are motivating. This is your chance to shine 🤩 while helping others learn some successful strategies to replicate.
Have you overcome a challenge? How did you do it? — I remember @AC204 recently recovered from Covid (and some injuries?), and rallied with a strong loss this week! Do you have any tips for getting through those tough days?
What non-scale victories (NSV) made you smile? - I certainly smiled reading all the accomplishments listed by @frankwbrown. I’m sure there are other stories among our Shape Shifter teammates. We want to hear them!
Have you sustained a positive habit that now feels easy or natural? — I see that @Pupowl achieved 655 consecutive login days, @izzyred9400 logged for 755 days and @LaurieWrobo was at 760 days according to today’s news feed! Have you learned any tricks to maintain such great consistency?
What milestones are you happy or proud to report? How did you get to this successful point? What’s your next goal? — I know we had some milestone weight loss among this week’s weigh in reports with @bearchested and @SavageMrsMoose both losing at least 10 pounds so far!
We’re feeling good, flexible, and free-wheeling this Friday so share anything that comes to mind.
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@PatriceFitnessPal Love the theme!! Thanks for all that you do!! You're amazing!
I've had about a six week period of stressful time on the job. Lots of changes have begun, but I feel that things are beginning to smooth out. I've had some days where the stress has felt really heavy, but I haven't "eaten my feelings" so I think that's a victory. I'm trying to stick with what I know works, stay active and try not to let the stress overwhelm me...so far so good, although just as with everything, some days are harder than others.
I'm glad to be headed into the weekend. On the personal front, my kitchen prep for the remodel is about 90% complete and my friend from work is coming back on Saturday morning to complete the rest. Excited to just get it started on the 18th at this point.
Thanks for all of the great posts this week...I've enjoyed reading them and have replied to a few, but probably haven't posted as much as I should have...have just been trying to relax in the evenings and re-center myself for the next day...but wanted you all to know how much your thoughts have meant to me. Hope everyone has a great Friday and even better weekend!
Jessica
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PatriceFitnessPal wrote: »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.
When I was in the hospital last year due to being severly dehydrated during pregnancy, the L&D nurse said that women should be drinking half their body weight in liters. I thought that was insanely high lol. She also said when you're thirsty, you're already dehydrated so it's important to drink throughout the day instead of trying to drink all you water at a certain time.
I know I definitely don't drink enough. I aim for 8 but usually drink about 6. I can drink coffee all day but water is difficult to get in lol2 -
Ewilhelm2487
PW:238.5
CW:240.1
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@ewilhelm2487 - I heard the same recommendation about drinking half our body weight from a colleague a few years ago. She was calculating in pounds and ounces of water, which seems more attainable to me. The formula I posted from the article suggests drinking about 9 glasses of water per day for me. It’s easier to think of the amount of water needed in terms of half my body weight, which would be about 8 glasses, but that wouldn’t be quite enough. Right now, I drink about 6 so I need to increase my water intake either way. I drink two cups of coffee per day so maybe I need to replace those with water.
I’m sorry to hear you were hospitalized. I think my doctor encouraged me to drink more water while breastfeeding, too. I know I should drink more water before/after exercising, too. 🙄 So, I appreciate your reminder to build a habit of drinking more throughout the day.2 -
Daily Step goal: 10,000
Tue 7/5: 15,631
Wed 7/6: 13,275
Thu 7/7: 13,723
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frankwbrown
Friday Weigh-in; July week 2
PW: 226.1
CW: 225.7 ( lost 0.4 lbs; 0.18%)
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Friday Weigh In:
Previous Weight: 290 lbs
Today's Weight: 289 lbs
Total Challenge weight loss: 1 lb!
Going to post responses later, gotta be quick now since I'm working!
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SavageMrsMoose
Friday Weigh In
PW: 165
CW; 160.5
Yea!!!!
Last weeks weight was artificially high, but I was really disciplined this week. Under my calories every day by exercising at least an hour and no alcohol. Still had room for a piece of cake one night!
My next goal is to be under 160. SO CLOSE3 -
Cre804
Friday
PW 195.0
CW xxx.x
I need to take a pass one more time. Just got back from visiting family and I apparently am retaining a ridiculous amount of water. I’ve made a grocery run and have restocked with good choices though I need to hit up a couple more stores to fill in the missing items. I am committed to tracking and drinking my water so it’s progress, not perfection.
I had a wonderful visit with family near Detroit; I hadn’t seen my sisters in nearly 3.5 years. Plus, I was able to meet up with three of my childhood friends/bridesmaids which was nice because our schedules don’t always mesh when I’m up there. Hopefully we can plan a girls trip sometime in the future.
Except for a medical mission trip my husband will take in a couple weeks, our travel calendar is wide open so I think it’s time to start planning another European trip soon!3 -
@cre804 - It sounds as though you had a lovely visit with family and friends. I love relationships that pick up just where we left them despite the passage of time. I’m glad you had a chance to relax and come back refreshed — with a renewed energy and excitement about planning your next trip. Which European countries are you thinking about visiting? I hear planning and anticipating a trip can bring as much happiness as the trip itself. I have a lot of places that I’d like to travel but I just sent my passport to be renewed so there are no international trips in the works right now. Maybe I should start planning the next adventure in the meantime. Thanks for the inspiration!2
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Bassclef
Friday weigh in
PW: 188
CW: 1875 -
Izzyred9400
Sat weigh in
PW 133
CW 139.5
Yikes,I guess my 23 days of over indulgence have caught up with me !! I had a wonderful holiday though.Great company with lots of laughs,lazy days & beautiful swims in the sea.I think I am half mermaid 🧜♀️ I also read 8 books,which I don't usually do that much at home.
Time to get back on it.The forecast here in the UK is hot this week.So will be nice to get some walks in the sunshine.
My steps,sorry @jessicakrall8 for not posting sooner.
7/2 10,617
7/3 10,472
7/4 16,318
7/5 11,177
7/6 10,921
7/7 17,522
7/8 16,0673 -
SavageMrsMoose steps
Goal: 12,000
7/4 14,435
7/5 7,085. No run
7/6 16,237
7/7 12,737
7/8 19,3443 -
@bassclef, @frankwbrown, @cosmiccurves, and @SavageMrsMoose - Congratulations on the great losses this week!
@izzyred9400 - Welcome back from your trip! We missed you here but I enjoyed the beautiful photos you shared. It's certainly worth a bit of a gain to feed your soul with love and laughter.
Congratulations on all those steps @izzyred9400, @frankwbrown, and @SavageMrsMoose. Walking is so healthy and also a wonderful way to reduce stress and enjoy the outdoors. I defnitely need to join the step challenge one of these days! I used to walk regularly with a friend but she needed to take a break. I think I'll check in with her again.
Best wishes to all the Shape Shifters as we transistion to a new week. Clean slate!
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Saturday's Study Group
As we end one week and move to a new one, it's a good time to reflect on what went right, what could be better, and how we can continue to act in ways that improve our health and wellbeing. On Saturdays, I select the "Nutrition" section of the MFP main menu, and review the Calories, Nutrients, and Macros using the week view. Sometimes, I might have a bad day but the week balances out better than I expected. Paying attention to patterns in my weekly data reports helps me make adjustments to interrupt/change negative trends. I also really think about how I can reinforce postive results by incorporating the new behaviors more intentionally.
When you reflect on your week -- What do you notice? What do you wonder?
Note: The link above takes you to one of the MFP Success Stories "Must Read" threads
Here's an example from a recent reflection on my data. I was consistently over target on carbohydrates and noticed that I was eating too many bagels while my younger son was visiting*. Typically, I have one slice of whole wheat or multigrain toast and a boiled egg. So, I decided to alternate the toast and bagel days while he's visiting and switch back to toast when he's away. I didn't want to give up the shared connection we built by having breakfast together. With many evening activities, morning was a special time for us to start the day together throughout my two sons' childhood years -- but I had to curb the carbs! I was happy with the comprise I landed on. The bagels from our local shop are small and made from quality ingredients but, at approximately 260 calories, they add about 160 more calories to my day. That's 16 pounds per year!
Shape Shifters told us that discussing challenges and problem-solving is motivating
Recently, I haven't been reflecting and making adjustments as much as I'd like so I'm hoping a few Shape Shifters might be interested in this idea for a "Saturday Study Group" to share our challenges and problem solve together. This is a reaction to our recent survey poll, when members gave us feedback on motivational strategies. Let's try it and see how it goes. We can always reflect on the success of the approach and make adjustments as needed.
What did you learn about yourself this week?
*P.S. Too Long/Didn't Read (TL/DR) Excerpt — I make my son egg sandwiches using the delicious everything bagels from a local shop because they are his favorite! It's an easy way to show him some love and attention when he's home from college and it's one or "our things." We also do daily abdominal workouts that don't quite counter the breakfast calories -- but I digress!! 3 -
Natalie0403
WD. Saturday
Pw 138.6
Cw 138.4
It has been a crazy stressful week. My fur baby had to get an emergency spinal surgery last Friday. we are hoping that the paralysis is temporary after surgery and that she will get better in a few weeks. in the meantime, all my attention goes to her, making sure she is comfortable, drinking water and kept clean and of course an endless love rubs.
Maintaining 2-3 hours of sleep at night all week got me walking like a zombie; the only thing that has kept me going and somehow level headed (my husband will disagree on level headed thing) is exercising when i get 20-30 minutes to myself.
Step goal 7000.
7/2 4837
7/3 8114
7/4 7760
7/5 2858 -rower 35 minutes
7/6 5160
7/7 8218
7/8 6519 -rower 30 minutes
And I leave you with this: instead of saying "I got to exercise" say " I get to exercise". that simple letter changes the intention of your actions with gratitude and positivity.
I hope you all have a great week, and thank you for your stories that give my mind a little distraction.
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Steps
July 7: 19.112
July 8: 17.160
Hello Shape Shifters. I don't really remember what I did on Thursday, so it probably wasn't very interesting. I think it was rainy in the morning so I walked in the evening. Have to say I really enjoy the cloudy and windy summer days. I get really miserable if the temperature goes over 20ºC (that is 68ºF). The flowers and butterflies are nice, but I honestly hate everything else about summer. On Friday I got some groceries, walked to the vet for a new kitty toothpaste and went to the store again because I forgot heartburn tablets. That's a sign my diet is in shambles, as if I needed any more signs. I got more mealbars and shakes delivered though, and I feel finally ready and committed to turn this pattern of gaining weight around. Don't get me wrong; I have been trying for months, but for some reason only half of me was willing to stop eating crap and that half often lost. I cleaned up my kitchen and threw away any 'bad' food I had left. I am a goshdarn adult, time to start acting like it again instead of going 'boohoo I am sad, time for pizza'. Sorry if I sound a bit grumpy today. Hope everyone has a lovely weekend.
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@jessicakrall8
May I please be on the support team for a while? I can't deal with weighing in lately because I know the number is horrible and I don't want to see it. I will still stay active here, do my steps and the habit tracker. It's just the weigh in I need to skip. I plan to weigh in again when we start September. Thank you 5 -
Yukie_OP
Saturday weigh-in:
PW: 137
CW: 135.6
@Natalie0403 hope recovery is smooth and prompt for your fur baby
Fantastic progress/losses this week: @Bassclef, @SavageMrsMoose, @cosmiccurves, @frankwbrown3 -
@Nataliewr0403 that’s a tough situation for you and your fur baby. I wish I speedy recovery.2
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I'm sending healing thoughts. What a scary and difficult situation @Nataliewr0403. Take care, everyone!2
This discussion has been closed.