This DECEMBER I WILL….
MadisonMolly2017
Posts: 11,152 Member
And Hello December! (repost of last December's post by our lovely @themedalist)
For many of us, December is a challenging month to stick with building healthy habits. There are holiday get togethers with friends, family, and co-workers and food is usually the centerpiece. With more events and time commitments, exercise (and sleep!) often get squeezed out, which is a shame because they are both
great coping mechanisms for what is often a stressful month.
It's never worked out well for me to just "wait until January". Too much food and too little exercise will result in excess pounds being carried over into 2022 and that's not how I want to start the year. Instead, I'm going to make doubly sure I sleep enough, stay active every day, and and eat mostly healthy foods in reasonable quantities.
What do you want to accomplish this month? How do you want things to be better for you in 2022? What can you do this month that's sustainable for you? What WILL you do now?
Let's make this wrap up month a great one!
🌷Denise & 🌸Maddie
@themedalist & @MadisonMolly2017
🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁
NEWCOMERS:
If you are new to our group, welcome! Please let us know what you will be working on this month and how we can help! A suggestion: set a reminder to check-in periodically with us. Check-in daily, weekly, or as often as works for you, but let us know how you are progressing! We're here to support and encourage you, but if you don't post, we can't cheer you on!
IF YOU ARE NEW TO BUILDING HABITS:
Building new habits is a structured, time-consuming, and repetitive process. It doesn’t just happen overnight. But it’s well worth the effort! Having good eating, exercise, and sleeping habits makes it much easier to lose weight and achieve your other health goals. You won’t have to rely on feeling motivated. You’ll act on your new habits because it’s just what you do. We use the recommended approaches of noted habits experts BJ Fogg, James Clear, Wendy Wood, and Charles Duhigg to guide us through this process.
We have 2 different strategies we recommend. Both are good tools for habit formation, they are just different methods and one might be better suited to you than the other.
METHOD 1: HABIT STACKING
We highly recommend habit stacking as a great way to build a new healthy habit. Simply attach the habit you want to create to a habit you already have using this structure:
AFTER I ________________________
I WILL __________________________
EXAMPLES:
After I brush my teeth, I will floss one tooth.
After I drink my afternoon coffee, I will put on my walking shoes.
After I put away my breakfast dishes, I will prep 3 servings of vegetables for the day.
After I clean up after dinner, I will plan tomorrow’s dinner & move necessary items from freezer to refrigerator.
After I weigh myself in the morning, I will drink 2 cups of refreshing, cool water.
After I start my coffee brewing, I will stand on each leg for 30 seconds.
METHOD 2: HABIT LOOP
Frame your goal along these lines:
1. My goal for this month (This December I will...")
2. The small actions I’ll be taking to accomplish this goal
3. The trigger or cue to remember to do my habit
4. How often will you do your new habit (daily is best if possible)
5. What reward will you immediately give yourself for doing your habit? (Small positive feedbacks reinforce the habit you are trying to build.)
6. What help do you need from us?
7. What does success look like to you at the end of December?
THE IMPORTANCE OF TRACKERS
Since all new habits require lots of repetition to make them stick, we highly recommend you use a habit tracker to log your daily progress.
Tracker Types:
Paper - plenty of free ones or create your own. A simple sheet of paper works! Check out the trackers of @77tes in past months!
Calendar: Denise (@themedalist) uses these. Daily check marks work just fine!
Tracking apps - some are free
Physical - move a marble, paper clip, etc into a jar each day or color code them
Emoji - @TexasGardnr @nebslp & @MadisonMolly2017 are fond of these! Look in prior
month’s to see how effective they are!
Whatever helps you celebrate your baby steps and successes will work. But please use a tracker. It makes it more likely you’ll change your behavior and it’s fun to see your progress!
🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁
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Not sure yet what my specific target (non UAC) will be ... or maybe it will be best if I make "SIGN ON MFP (DAILY)" and "LOG ALL FOOD INTAKE (DAILY)" my focus for Dec. (sorry - I know block caps are the e-equivalent of shouting)
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 1
💚-2-3-4-5-6-7
8-9-19-11-12-13-14
15-16-17-18-19-20-21
22-23-24-25-26-27-28
29-30-314 -
Hello, new here (WW refugee LOL). I am recovering from salivary gland cancer (surgery 6/30 to remove and they also took 8" of my fibula to build me a new jaw, which impacts my exercise/fitness; then 30 radiation treatments that took away sense of taste and smell for 3+ months). Worst "diet" ever - have lost 41 lbs since surgery. Long term goal is to maintain at least 80% of the weight loss. Short term - well, I ran/walked a half marathon 2 weeks before surgery. I would like to run the same marathon in 2023. Can't quite RUN yet but am doing PT and working on it.
ANYWAY - This December I will:
-have at least 20 mins of intentional exercise/movement every day
-track food daily
-plan a day or more ahead when exactly during the day I will do my exercise (I WFH full time so have to plan around meetings etc.)
Thank you @MadisonMolly2017 and @themedalist for creating this group!5 -
Not sure yet what my specific target (non UAC) will be ... or maybe it will be best if I make "SIGN ON MFP (DAILY)" and "LOG ALL FOOD INTAKE (DAILY)" my focus for Dec. (sorry - I know block caps are the e-equivalent of shouting)
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 1
💚-2-3-4-5-6-7
8-9-19-11-12-13-14
15-16-17-18-19-20-21
22-23-24-25-26-27-28
29-30-31
Sounds like a great plan @BMcC9! Thanks for getting us started!
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Hello, December! Hello, fellow goal setters!
November was a success for me.
1. This December I will... work on hanging.
2. The small actions I’ll be taking to accomplish this goal: Hang for a few seconds when I go downstairs.
3. The trigger or cue to remember to do my habit: When I pass through the downstairs door frame.
4. How often will you do your new habit: 2-4 times per day
5. What reward will you immediately give yourself? Log time in journal to record progress.
6. What does success look like to you? Being able to hang for several seconds at a time.
I will also continue with my ongoing goals:
1. Overriding Goal: Keep working the system and don't add too much too soon.
2. Overriding Question: Will this choice help me become the person I want to become?
3. Find and implement 1% improvements to the four pillars: nutrition, exercise, sleep, stress reduction
4. Work towards that full set of push-ups!!
New improvements:
1. Picked a workout program.
2. Bought a premium subscription to a tracking app on Cyber Monday.
3. Agreed with hubby to go to the gym M-W-F. We will go regardless, even if all we do is just a few minutes of stretching.
6 -
Hello, new here (WW refugee LOL). I am recovering from salivary gland cancer (surgery 6/30 to remove and they also took 8" of my fibula to build me a new jaw, which impacts my exercise/fitness; then 30 radiation treatments that took away sense of taste and smell for 3+ months). Worst "diet" ever - have lost 41 lbs since surgery. Long term goal is to maintain at least 80% of the weight loss. Short term - well, I ran/walked a half marathon 2 weeks before surgery. I would like to run the same marathon in 2023. Can't quite RUN yet but am doing PT and working on it.
ANYWAY - This December I will:
-have at least 20 mins of intentional exercise/movement every day
-track food daily
-plan a day or more ahead when exactly during the day I will do my exercise (I WFH full time so have to plan around meetings etc.)
Thank you @MadisonMolly2017 and @themedalist for creating this group!
I am sorry for your health issues, but your goals sound like great ways to insure your success!
🎉
Maddie3 -
Hello, December! Hello, fellow goal setters!
November was a success for me.
1. This December I will... work on hanging.
2. The small actions I’ll be taking to accomplish this goal: Hang for a few seconds when I go downstairs.
3. The trigger or cue to remember to do my habit: When I pass through the downstairs door frame.
4. How often will you do your new habit: 2-4 times per day
5. What reward will you immediately give yourself? Log time in journal to record progress.
6. What does success look like to you? Being able to hang for several seconds at a time.
I will also continue with my ongoing goals:
1. Overriding Goal: Keep working the system and don't add too much too soon.
2. Overriding Question: Will this choice help me become the person I want to become?
3. Find and implement 1% improvements to the four pillars: nutrition, exercise, sleep, stress reduction
4. Work towards that full set of push-ups!!
New improvements:
1. Picked a workout program.
2. Bought a premium subscription to a tracking app on Cyber Monday.
3. Agreed with hubby to go to the gym M-W-F. We will go regardless, even if all we do is just a few minutes of stretching.
@KacyCarpe
Congratulations on a strong November!
Your plans are sound & I loved your
expression of your on-going goals!
Thanks for being here-inspiring us in many ways!
💕
Maddie4 -
It almost seems impossible that this is already the last month of 2022 🐧. Thank you to @themedalist & @MadisonMolly2017 for this group. I am very grateful for this special place to learn and improve how we habitually do things day by day. (Which turn into years at what seems to be a blink or two.)
My first goal/habit this month is to daily do intentional walking/ exercise/ NEAT activities 💖, and to track in the same way as I did in November.
December walking/ exercise/ extra NEAT activities:💖 (rest day💤)
💖-2-3-4-5-6-7-8-9-10
11-12-13-14-15-16-17
18-19-20-21-22-23-24
⭐-26-27-28-29-30-🎉
My second goal/habit this month is to continue to draw colorful flowers on my workout calendar, as well as to track here the days that I do something intentional toward maintaining and also preventing my long time friend "paper tiger 🐯" from finding places to play or hide in.
December paper tiger:🐯 (planned day off😄)
🐯-2-3-4-5-6-7-8-9-10
11-12-13-14-15-16-17
18-19-20-21-22-23-24
⭐-26-27-28-29-30-🎉
:flowerforyou:🦋
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texasgardnr wrote: »It almost seems impossible that this is already the last month of 2022 🐧. Thank you to @themedalist & @MadisonMolly2017 for this group. I am very grateful for this special place to learn and improve how we habitually do things day by day. (Which turn into years at what seems to be a blink or two.)
I agree on all counts!! 🙂3 -
Hello folks I know one of my goals is 360 minutes of exercise in 24 days I also will continue with trying to reduce carbs and unhealthy protein. Best of luck this month it can be a crazy one!5
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Dec 1
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 1
🤩-💚-2-3-4-5-6-7
8-9-19-11-12-13-14
15-16-17-18-19-20-21
22-23-24-25-26-27-28
29-30-31
3 -
@BMcC9 Yay, great job!!Dec 1
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 1
🤩-💚-2-3-4-5-6-7
8-9-19-11-12-13-14
15-16-17-18-19-20-21
22-23-24-25-26-27-28
29-30-31
1 -
November was an excellent month for me and for the first time in decades, I did a minimum of two strength training sessions each week. 🥳 I want to continue with this (2+ / week) to ensure it is fully anchored. I am going to add to this my return to indoor treadmill walking on the days I do not do weight lifting. It is too cold and icy outside now to achieve a significant aerobic benefit from walking. This morning it was -25C and -37C with the windchill. 🥶
I am active and committed to my health and well-being. Every day in December, I will do either a strength training session or an aerobic treadmill walk.
Trigger: A calendar event📱has been scheduled every day for 2:30 pm. It can be rescheduled to a different time on the same date, if necessary.
Reward: Give myself a big pat on the back and tell myself that I am proud of my dedication to my own health and well-being.
What do I need from this group? Support expressed in the form of “likes” or encouraging words. ✅🥰
What does success look like to me? I will have undertaken a full month of daily commitment to exercise which will cause me to feel empowered about my own health and well-being.
Week of December 1-7
1🚶♀️🏋️♀️
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7Week of December 8-14
Week of December 15-21
Week of December 22-28
Week of December 29-317 -
🤶🎄🧑🏻🎄🎄🎅🏻🎄🧑🏻🎄🎄🤶November went well.
🤶🎄🧑🏻🎄 DECEMBER 🧑🏻🎄🎄🤶
🤶🎄🧑🏻🎄🎄🎅🏻🎄🧑🏻🎄🎄🤶
Not planning any new habit this month. My focus is to stick with my solid habits, while enjoying modest indulgences. Last month, I managed to drop several lbs to combat the tendency to bounce up over the festive season. 🤞🏻🤞🏻🤞🏻
Daily Solid Habits:
💚💚
Modest indulgences
(calories staying in the green)
🎉🎉
Where there’s a will, there’s a way!
3 -
Thinking about Dec goals/habits. Share with u once I know wat they are! Xo3
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I am active and committed to my health and well-being. Every day in December, I will do either a strength training session or an aerobic treadmill walk.
Week of December 1-7
1 🚶♀️ 🏋️♀️
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7Week of December 8-14[/quote]
Week of December 15-21
Week of December 22-28
Week of December 29-314 -
Dec 3
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 3
🤩-🤩-🤩-4-5-6-7-8-9-10-11-12-13-14-15
16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
(I am also using the "December 2022 Plans and Posts" thread to promote the habit of "showed up to exercise")2 -
2 -
I enjoyed reading everyone's posts and looking at the various tracking methods. Nicely done y'all 💖.
Enjoy the weekend!
@BMcC9 thank you 🌷 for posting James Clear's visual about "Consistency before Intensity".
My first goal/habit this month is to daily do intentional walking/ exercise/ NEAT activities 💖, and to track in the same way as I did in November.
December walking/ exercise/ extra NEAT activities:💖 (rest day💤)
💖-💖-💖
💤-5-6-7-8-9-10
11-12-13-14-15-16-17
18-19-20-21-22-23-24
⭐-26-27-28-29-30-🎉
My second goal/habit this month is to continue to draw colorful flowers on my workout calendar, as well as to track here the days that I do something intentional toward maintaining and also preventing my long time friend "paper tiger 🐯" from finding places to play or hide in.
December paper tiger:🐯 (planned day off😄)
🐯-🐯-🐯
😄-5-6-7-8-9-10
11-12-13-14-15-16-17
18-19-20-21-22-23-24
⭐-26-27-28-29-30-🎉
:flowerforyou:🦋2 -
I am active and committed to my health and well-being. Every day in December, I will do either a strength training session or an aerobic treadmill walk.
Week of December 1-7
1 🚶♀️ 🏋️♀️
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5
6
7Week of December 8-14
Week of December 15-21
Week of December 22-28
Week of December 29-311 -
Hello everyone and happy December! Special thanks to @MadisonMolly2017 for posting this month’s challenge. I’ve been reading through your goals/habits for this month and they look terrific! I also chuckled at my own words from last year. It is so tempting to just “wait until January”. I’m now carrying a couple extra pounds from Thanksgiving (why does the food have to be so delicious?) and I’m very determined to log my food intake in my diary this month, because logging regularly and accurately is the only thing that has worked for me to lose weight and maintain that weight loss.
But I also have a second goal. December is always a tough month for me because of the reduced sunlight. Just knowing that the days are getting longer in January makes that month more bearable. But December is tough. Last year, I bought one of those happy lights and it really helped. So my goal for this month is to use that happy light once a day for 20 minutes. I like using a calendar I can update on my iPad, so I will use that and post it here once a week.
I now have finished my six trips (some for work some for pleasure) and I have no more plans to travel until April. Really looking forward to being at home through the winter months.
Love the image post, @BMcC9! Thanks for adding that. It’s so true!5 -
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 4
🤩-🤩-🤩-💚-5-6-7-8-9-10-11-12-13-14-15
16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
(I am also using the "December 2022 Plans and Posts" thread to promote the habit of "showed up to exercise")
3 -
I am active and committed to my health and well-being. Every day in December, I will do either a strength training session or an aerobic treadmill walk.
Week of December 1-7
1 🚶♀️ 🏋️♀️
2 🚶♀️
3 🚶♀️
4 🚶♀️
5
6
7Week of December 8-14
Week of December 15-21
Week of December 22-28
Week of December 29-312 -
🤶🎄🧑🏻🎄🎄🎅🏻🎄🧑🏻🎄🎄🤶
🤶🎄🧑🏻🎄 DECEMBER 🧑🏻🎄🎄🤶
🤶🎄🧑🏻🎄🎄🎅🏻🎄🧑🏻🎄🎄🤶
My focus this month is to practice my solid habits, while enjoying modest indulgences. Last month, I managed to drop several lbs to combat the tendency to bounce up over the festive season. 🤞🏻🤞🏻🤞🏻
Daily Solid Habits:
💚💚💚💚
Modest indulgences
(calories staying in the green)
🎉🎉🎉🎉
Where there’s a will, there’s a way!
3 -
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 4
🤩-🤩-🤩-🤩-💚-6-7-8-9-10-11-12-13-14-15
16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
(I am also using the "December 2022 Plans and Posts" thread to promote the habit of "showed up to exercise")
3 -
🤶🎄🧑🏻🎄🎄🎅🏻🎄🧑🏻🎄🎄🤶
🤶🎄🧑🏻🎄 DECEMBER 🧑🏻🎄🎄🤶
🤶🎄🧑🏻🎄🎄🎅🏻🎄🧑🏻🎄🎄🤶
My focus this month is to practice my solid habits, while enjoying modest indulgences. Last month, I managed to drop several lbs to combat the tendency to bounce up over the festive season. Long May that continue. 🤞🏻🤞🏻🤞🏻
Daily Solid Habits:
💚💚💚💚💚💚
Modest indulgences
(calories staying in the green)
🎉🎉🎉🎉🎉🎉
Where there’s a will, there’s a way!
4 -
I am active and committed to my health and well-being. Every day in December, I will do either a strength training session or an aerobic treadmill walk.
December 5 - did two short outdoor walks (break in the deep freeze gave us a brief milder weather respite). Very busy day with phone visits with family and friends celebrating our daughter’s engagement this past weekend! 💍
Week of December 1-7
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3 🚶♀️
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5 🫶🏻
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7Week of December 8-14
Week of December 15-21
Week of December 22-28
Week of December 29-312 -
All is going great!
Steps up
Extra exercises improving
Food Quality up
Scale down
Sleep longer
162.4
BMI 24.7 < 25 ✅
I feel leaner. I feel stronger. I feel GREAT!
3 more days on my plant coloring page & I’m Looking forward to my physical on Dec 9. Success.
I have begun creating my coloring page for the next 4 weeks & have decided to save my $280 for an on-line class that will be rolled out sometime in 2023. I’ll continue the $10 per day until I’ve earned enough for it & any additional supplies needed.
♥️
Maddie
5 -
I am active and committed to my health and well-being. Every day in December, I will do either a strength training session or an aerobic treadmill walk.
December 6 - 70 minutes weight training at the gym. Did my first 30 second plank! 🥳 Included a 20+ minute quick paced walk on the treadmill.
Week of December 1-7
1 🚶♀️ 🏋️♀️
2 🚶♀️
3 🚶♀️
4 🚶♀️
5 🫶🏻
6 🚶♀️🏋️♀️
7Week of December 8-14
Week of December 15-21
Week of December 22-28
Week of December 29-314 -
IF I logged in (which means I at least started the pre-log before work) : 💚 This tells me *and you-all* that I have (a) SIGNED IN before work [and (b) while signed in, kicked off my "Go for the Green" game for the day - can I juggle the ci vs co info for the day to wind up with my Total Remaining "in the green"? = whether I end the day in the red or in the green is irrelevant for THIS thread]
IF, at the end of the day (or next morning, looking back) I LOGGED ALL FOOD (regardless of whether I ended up with Remaining in the green or the red) the 💚 will be changed for a 🤩.
Dec 5-6
🤩-🤩-🤩-🤩-🤩-💚-💚-8-9-10-11-12-13-14-15
16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
At least with my plan as-is, I get a PLUS for "signing in (and MOSTLY logging everything ... didn't measure or even acknowledge the potato chips - the ACKNOWLEDGED mint oreo cookies had already put me over)
Yesterday was my first regular long-term Day On Site. Back at Home-office today, then return to On Site tomorrow. For the next 12.5 month, twice a week on site will be my norm after 2.75 YEARS of 100% home-office.
(I am also using the "December 2022 Plans and Posts" thread to promote the habit of "showed up to exercise")4 -
All is going great!
Steps up a Lot, more hill climbs
Extra exercises improving
Food Quality up
Sat fat Reduced greatly
Scale down
Sleep longer
If I lose another 1.7 lbs by Jan 1, I will have had a net 0 loss or gain for 2022. Happy!
162.1
BMI 24.6 < 25 ✅(My weight also dropped to normal on our new scale, which reads higher.) Doubly happy.
I feel leaner. I feel stronger. I feel GREAT!
1 more day on my plant coloring page & I’m Looking forward to my physical on Dec 9. Success.
I created my coloring page for the next 28 days & have decided to save my $280 from my 1st 28 days for an on-line class that will be rolled out sometime in 2023. I’ll continue the $10 per day for the 2nd 28 days until I’ve earned enough for the balance of the course & any additional supplies needed.
♥️
Maddie
5
