WaistAways Team Chat - JANUARY 2023
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Sunday, January 1, 2023:
Hello fellow WaistAways!
I’m Chelsey, and I am saying goodbye to thinking about the past, and hello to thinking only about the future!
I live in New England with my husband and our dog, a beagle-mix. We enjoy Sydney Cummings Houdyshell’s workouts on YouTube, going to group fitness and spin classes, long walks with our pup, and I have found an appreciation for yoga.
The habits I want to form in January 2023 are:
1️⃣ Prioritize my exercise time and workout intentionally 5 days a week.
➡️ If it’s 10 minutes of burpees because that’s all my schedule will allow that day, or a 60 minute spin class because it’s a light day, any intentional movement counts and I will no longer punish myself by creating a sense of failure by not “going hard” for 45 minutes or more a day.
2️⃣ Eat and enjoy nutritious food 6 days a week.
➡️ I am changing how I think about “dieting” by focusing on foods that make me feel and taste great, and allowing room (~1 day a week) to enjoy the less nutritious foods. I will listen to my body; how hungry is it and what does it need, not “I should eat now because I’ve been taught that 12pm is lunchtime, even if I’m not hungry”
And finally, I thought it would be fun to create a little challenge for myself this January, so:
🌟 Separate from my walks with my dog, I am going to walk/run/jog/skip at least a mile a day, to effectively hit 31 miles at the end of the month, weather permitting.
@ashleycarole86 - I’d like to join the step challenge this month, and set my goal for 5,000 steps. Thanks!7 -
CW: 163.8
Ready to drop some pounds and get back to feeling like myself!4 -
All right! We had some really strong people on our team in the last bit of 2022. There will be party hats for our top losers! Announcements will be along soon.
NOW. This week's weigh-in is what we are all working on as of today, right? We've got this! No wild extremes, just a few good habits to keep us going. Hugs to you all!5 -
I love that you are allowing a "loose" day per week. That is one of the things that helped me most during the active weight loss phase. Any time I had a craving or wanted more more more, I just said with glee "Saturday. I can have all the things on Saturday". Gradually Saturdays became less crazy, but having that time to relax and have whatever was really helpful. Sundays were back to the straight and narrow, and that was OK. Hard at first, but the rhythm became normal over time. I read a fantastic book last December that explained a lot about cravings - The End of Craving by Mark Schatzker. You might enjoy it!wishfuljune wrote: »Sunday, January 1, 2023:Hello fellow WaistAways!2️⃣ Eat and enjoy nutritious food 6 days a week.
I’m Chelsey, and I am saying goodbye to thinking about the past, and hello to thinking only about the future!
I live in New England with my husband and our dog, a beagle-mix. We enjoy Sydney Cummings Houdyshell’s workouts on YouTube, going to group fitness and spin classes, long walks with our pup, and I have found an appreciation for yoga.
The habits I want to form in January 2023 are:
1️⃣ Prioritize my exercise time and workout intentionally 5 days a week.
➡️ If it’s 10 minutes of burpees because that’s all my schedule will allow that day, or a 60 minute spin class because it’s a light day, any intentional movement counts and I will no longer punish myself by creating a sense of failure by not “going hard” for 45 minutes or more a day.
➡️ I am changing how I think about “dieting” by focusing on foods that make me feel and taste great, and allowing room (~1 day a week) to enjoy the less nutritious foods. I will listen to my body; how hungry is it and what does it need, not “I should eat now because I’ve been taught that 12pm is lunchtime, even if I’m not hungry”
And finally, I thought it would be fun to create a little challenge for myself this January, so:
🌟 Separate from my walks with my dog, I am going to walk/run/jog/skip at least a mile a day, to effectively hit 31 miles at the end of the month, weather permitting.
@ashleycarole86 - I’d like to join the step challenge this month, and set my goal for 5,000 steps. Thanks!
I also like the idea of the "little challenge" for the month. 31 miles this month sounds great. Other people? What's your January little extra?
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Happy New Year team! I have a MFP question: Because I have MFP connected to my FitBit, MFP adds exercise calories throughout the day as I move. Do you stick to your original calorie budget or do you use the updated amount MFP gives you? I guess the proof will be in the pudding if I log consistently and use the updated higher budget and still lose, but I'm curious what others do. Thanks!2
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PW - 98.6
CW - 98.0
Hi all,
I am Amelia from New Zealand. I have 2 children and been married to my husband for 7 years. I have always been quite fit, playing soccer since I was 9, I started piling on all my current weight almost immediately after I got married, I had not played soccer for a couple of years and no longer had a gym membership causing me to gain 15kgs in the first year. I was getting on top of this weight gain in 2019 I had joined a local soccer team and had lost 8kgs when I ruptured my acl, and then COVID hit. I regained the 8kgs plus another 10kgs.
My goals for January are:
Track everything
10000 steps daily
2-3 litres of water daily
@ashleycarole86 I would love to join the step challenge please - 10,000
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Happy New Year again, Team!
Here's my re-introduction.
My name is Yinka, I am 59 years old - so this will be my 60th year (party alert!) I am from the UK - specifically Bewdley in Worcestershire - and I am an online business trainer and a part-time college lecturer. My husband, Ben, and I have been married for 24 years and we both work from home. We have an adult son who lives in the USA with his wife and we adore them both.
Last year was very good to me but I didn't lose any weight. I have had the same 40lb to lose for about 10 years! I exercise regularly and my diet isn't too awful (honestly!)
But I have had a word with myself and I know what has to be done:
- Drink more water regularly
- Walk more (and up my steps)
- Eat well
- Log all of my food and drink
Still 7000 steps target, Ashley @ashleycarole86
(Seems so easy when you write it out, doesn't it?)
So this January - taking my new rule of attempting small goals for short time periods - I will:
- Complete Caroline Girvan's Epic Heat program
- Start Yoga With Adriene's new 30-day Center program
- Eat breakfast 5 days out of 7 each week
- Practice mindfulness/meditation 5 days out of 7 each week
- Drink 1.5 litres of water
- Walk 3 days out of 7 each week
- Ride my stationery exercise bike 3 days out of 7 each week
And with that, I have the contents for this month's habit tracker! I've never been so ambitious, but I would also really love it if I lost 2lb this month.
I read somewhere recently that we should all have a word that we can use for the year. Mine is "stop", as in "stop saying that, Yinka!" whenever I catch myself using unhelpful self-talk. Helpfully shortened to "stop it!" Of course, I don't remember to use it all the time, but when I do, I find it really useful. And helpful.
Signing off, but remember - look forward, not backwards!
TTFN7 -
@YinxFed your "stop" reminds me of this video we were shown in one of my classes. It makes me laugh 😂
https://m.youtube.com/watch?v=Ow0lr63y4Mw
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Individual Results
By Percentage
By Pounds
Team Winners
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Sunday: 3,388
Monday: 5,788
Tuesday: 7,513 + 30 min hills + 20 min resistance
Wednesday: 5,997
Thursday: 7,063 + 30 min jog @4.5mph + 20 min resistance
Friday: 5,078
Saturday: 8,275 + jog/walk 5k
I went for a walk outside with my hubby this morning. Enjoying the semi warm weather while it lasts. And then will take down Christmas decorations today as well. I started already, but have a little left to go. I read the first day of my 365 days of positive self talk for weight loss. I slept in this morning so I ate a late breakfast, not sure if I will eat lunch later or just a snack. Going to listen to what my body wants.
@adrimango I typically don't eat my exercise calories. However, my daily calories are more of a range, so if I am hungrier from working out, I may eat closer to the top end of the range if that makes any sense. I think it also depends on the exercise, if you go for a 10 mile run, you may need to eat more vs a 3 mile run.
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Team Results
By Percentage
By Pounds
Individual Results
By Percentage
By Pounds
Team Winners
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Hello, I am Kelly. I joined this group in January 2020. I am a wife, mother of 4, and Kindergarten teacher. 2022 was a rough year for me and I gained a lot during the first half- around 10 pounds, and only lost half. In 2023, I want to be consistent in all aspects of my life.
January Goals
1. 30 days of my morning routine and evening routine (I am starting tomorrow)
2. Log my calories
3. move my body everyday
@adrimango I do not trust the calories fitbit or mfp gives me. I went to macros onc and used their free calculator based on my activity level and manually adjusted mfp to meet their recommendations. When I log my workouts, I always put 1 calorie.6 -
Steps
Sun 4,755
Mon 5,634
Tues 9,070
Wed 7,899
20 min elliptical
Thurs 9,810
20 min elliptical
20 min Barre
10 min Pilates
Fri 11,646
30 min elliptical
Sat 7,905
35 min strength
10 min Barre4 -
I was all set to do my intro, but got a text from my colleague that she has covid and now I will be the teacher in charge this coming week. So now, I'm hustling to pull together some plans because she doesn't have much to go with. New Years and Letter J. Teacher friends, If you know, you know.
So, I'm going to go take a walk outside before it's too late then I'll be back to check in.
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@ells_bellz Glad you're sticking around. We can all relate to that feeling, you're among friends for sure...
Happy New Year, let's make 2023 amazing!!4 -
wishfuljune wrote: »➡️ If it’s 10 minutes of burpees because that’s all my schedule will allow that day, or a 60 minute spin class because it’s a light day, any intentional movement counts and I will no longer punish myself by creating a sense of failure by not “going hard” for 45 minutes or more a day.
@ashleycarole86 - I’d like to join the step challenge this month, and set my goal for 5,000 steps. Thanks!
Got you down for 5K. Happy to have you on the team!
By the way, I could totally relate to your comment about no longer feeling a sense of failure if you don't go hard 45 minutes or more.
My husband @bowens1973 were just talking about this
We are both avid Peloton riders, and specifically we like to do Power Zone Training. Most of those classes are a minimum of 45 minutes
What we were both finding is that if time was short we were missing workouts altogether because 45 minutes felt daunting, rather than hopping on and picking from the other content that is 30 minutes or less!
So, I like what you put and I can use a bit of this in my life
I actually exhibited this yesterday, when my husband was on the bike. We had to be ready to meet friends for NYE and I knew I wouldn't have time to ride. I was feeling frustrated by that, and it was a high likelihood I was going to do nothing. Instead, I put on YouTube, found a HIIT workout, and did that for 15 minutes. I was beat! My super sore muscles today tell me that 15 minutes was ENOUGH! And something is always better than nothing
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Happy New Year team! I have a MFP question: Because I have MFP connected to my FitBit, MFP adds exercise calories throughout the day as I move. Do you stick to your original calorie budget or do you use the updated amount MFP gives you? I guess the proof will be in the pudding if I log consistently and use the updated higher budget and still lose, but I'm curious what others do. Thanks!
I have always ate back my exercise calories. However, for most of my weight loss journey I was doing quite a bit of exercise and was losing at the 2+ pounds per week mark so it came from the fact that if I didn't I would have felt like I was under nourishing myself.
Depending on how your calorie goal is set and what factors went in to determining it, this may not be the right strategy for you.
I do recommend you give yourself a few weeks of consistency, see how your results are, and then adjust from there.
For me, my exercise calories were relatively accurate, but many find that isn't the case. There are so many ways to get into a deficit. I think it depends what is best mentally for you. Some have said that if they track and eat back exercise calories that it encourages them to work out to eat (which I can see), so that may not be the mindset you want. You could always eat at maintenance calories or maintenance - 10% and then use your exercise to create the deficit.. there are so many ways!
Test some things out, be vigilant about tracking and keeping your data, and you should be able to determine the best method for you!5 -
@ashleycarole86 I would love to join the step challenge please - 10,000
Got you down - wonderful to have you on board!
Ruptured ACL... wow, that must have been so painful.
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Last week of exercise for Dec:
Dec 25 - 4431 steps
Dec 26 - 952 steps
Dec 27 - 7201 steps
Dec 28 - 1769 steps
Dec 29 - 7396 steps
Dec 30 - 7754 steps
Dec 31 - 8667 steps, 17 minutes HIIT
Told you I was fully bed ridden for two days!
One of my January goals is to get back to my 10K steps a day (including exercise minutes)
Looking forward to that!5 -
@ashleycarole86 I would love to join the step challenge please. My goal is 5000 steps3
This discussion has been closed.