WaistAways Team Chat - JUNE 2023
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Good afternoon WaistAways!
PW: 173.8
CW: 1734 -
Hello :-) @jugar I'm back :-) took a long break whilst dealing with health issues. I'd like to rejoin this fabulous group if that's possible. I'm at my heighest weight ever I think as I've had a stressful 18 months but now things are settling down, I've been declared well and I'd like to concentrate on getting my weight to a better place.
Weigh-in day still Friday.
Fri 9th June weigh-in: 96kg4 -
Non-negotiables. This is a great question to address @ashleycarole86 - taking a stand and sticking to it! Even if it is a very small thing, this is a great muscle to keep using. I'm going to go on a bit about this! I have been thinking about it lately, and finding ways to stay responsible for my own wellbeing. I am not sure that these non-negotiables are necessarily what we fall back on when things are hard - they are (or can be) things that mean a lot to us and we need to fight to stick to them when things get hard. The rewards are great.
One important thing for me about non-negotiables is that they should not aim at something negative, or it is hard believing in them. Instead of aiming to eat less, stop doing this or that, ask how can you feel your best, happiest, most fulfilled? Controlling your eating might be one of the tools, but try to see it as a way to fight for the best life, not as a deprivation. It is going to feel better than those short-term "thrills". Remember what you love about feeling on track, the long-term thrill of getting healthier, stronger, all the good stuff. And success does not have to be 100% all the time! I am sure all of you are doing better than when you started. I know we tend to go for measurable goals and all the numbers, but it works best if it is in the service of our best life and feeling amazing.
My non-negotiables come in a couple of different flavours. These are some of them.
Some are concrete no-go (or always-go) actions:- I will always get some form of exercise every single day, even if it is stretching or breathing exercises. Strength building and working up a good sweat are important!
- I always stand on one foot while brushing my teeth.
- My diet is centred on vegetables, with low levels of grains and careful amounts of healthy fats.
- I will not eat to the point of feeling grossly full, or seriously regretful about how much I ate.
- In general, at home, I'll stick to my meals, aim to be good and hungry for all of them, plan, pre-log if it feels needed.
Consequences for breaking these commitments include a careful eating plan all pre-logged for the next day(s). For a more serious stretch of transgression, I do a period of time (week, 2 weeks, etc.) with no flour, no grains, no whatever I think will help to tame the triggering reactions and general portion mania. Perfect days, in other words.
Of course, consequences for sticking with the plan is celebration! It feels good!
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Hello :-) @jugar I'm back :-) took a long break whilst dealing with health issues. I'd like to rejoin this fabulous group if that's possible. I'm at my heighest weight ever I think as I've had a stressful 18 months but now things are settling down, I've been declared well and I'd like to concentrate on getting my weight to a better place.
Weigh-in day still Friday.
Fri 9th June weigh-in: 96kg
Welcome back, Pearl!! I am glad you are here again - and I am sure you will enjoy meeting some of our new people and re-connecting with us long-haulers. It is good that things are settling down for you. Come and hang out, and I'm sure you'll be making good progress soon
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@ashleycarole86 non-negotiables, that is a good question. For me it's talking with my husband, if something happens at work, good or bad, it really helps when I share it with someone. This is huge fornme, because I normally keep everything to myself, it is hard for me to open up.
Another one is exercise. I have my 3 set classes per week and I go to them (for the most part) regularly. They definitelty help with my mental health, along with physical.
Other than that, I don't have any other non-negotiables. Over the past 1.5 years, I have really solidified my exercise and have seen a lot of improvement (I can jog!) I need to find a way for this to carry over into my nutrition.
Last night I slept 10 hours, took a 3 hour nap today and am about to climb back in bed. I really hope I start feeling better soon! Still with a super scratchy throat and super sore lymph nodes down my neck. I haven't been to the gym since Wednesday and it's killing me, but I have zero energy. It's not covid, but I feel worse than I did when I had covid!
I hope everyone else is having a good weekend!5 -
Last Call!
This week's remaining weigh-ins due by about 9 hours from now:
@TessieMac833
@graceojo999
@MoonlitMuse
@alydanbeads
@EvMakesChanges
@micki48
@IDebraK
Thanks
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Weigh in Friday
CW 206 😕3 -
Weigh-in
Username: project_shan
Weigh-in day: Sunday
HW: 188.0
PW: 161.8
CW: 161.4
Weight loss/gain this month: - 1.6
Total weight loss/gain to date: - 26.6
Goal range: 143 (+/-3)
Steps: Jun 4-10
Going in to the last week of school before summer. It's going to be a tricky one. Lots of class parties as well as leaving lunches, end of year celebrations etc.. Need to think of a strategy for them.
I intend to finish C25K this week. I only did two runs last week as I felt my body needed the rest, but now I am ready to continue. Not been great with drinking water recently so need to get back on that too.
I hope everyone has a fantastic week!5 -
Sunday weigh in-
PW - 185
CW - 185.7
An unsurprising gain (I weigh daily) but not as bad as I thought it was going to be.
I really have to work harder at upping my water intake.
And here are my step and exercise stats for the last 7 days:
Sunday 4th June - 3275
Monday 5th - 7339 / 23 mins Walking
Tuesday 6th - 5042 / 20 mins Lucy Wyndham Read Sculpted Walk / 5 mins LWR Arm Toning
Wednesday 7th - 11659
Thursday 8th - 5539 / 13 mins LWR Low Impact Cardio / 5 mins LWR Waist Training
Friday 9th - 3725
Saturday 10th - 7052 / 41 mins Olivia Lawson Metabolic Walking workout
This new week my plan is to -
Continue logging
Increase water intake - daily
Complete my 2nd Deload week with similar exercise structure to last week
Enjoy your Sunday, Friends.
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Sunday: 8,489 + 60 min body combat class
Monday: 3,508 + 60 min body pump
Tuesday: 9,227 + 30 min jog @ 4.7 mph
Wednesday: 5,348 + 60 min body pump class
Thursday: 3,072
Friday: 3,459
Saturday: 1,690
So I am feeling a bit better today! I don't want to push myself too hard though, so still not heading to the gym. It's amazing how much 23 hours of sleep since Friday can help!
My plan for today is to make sure I have breakfasts and lunches for the work week.4 -
As usual, I'm late with the Sunday reminder! We're off to a good start with @YinxFed and @project_shan - thanks! Here is who else we are hoping to hear from today:
@TessieMac833 & @graceojo999 You both missed last week! Don't forget today
@strong_fit_ells2 -
If I had a gallon of ice-cream right now, I'd probably eat the whole thing, and it's too early for wine. I'll go out to the garden and that should do the trick - just got a text that our 3day/wk caregiver is taking a new job and can't keep on with us. So with that, and my sister (the other caregiver) having knee surgery in July the stress level rises. But I'll go garden and just try to go with the flow............
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Team Results
By Percentage
By Pounds
Individual Results
By Percentage
By Pounds
Team Winners
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Welcome back @Pearl4686 .. so nice to have you back! 18 months of stress sounds like a lot... ease yourself back in and let us know how you're making out!
@jugar You have a great no nonsense approach. I completely agree it's best your non-negotiables or "musts" should be based on positive actions, and less about "will nots".
@lauren_989 Love that your partner in life is able to be your rock in that way.. so sorry you've been so sick. Your exercise was rocking last week and then boom.. hits a person like a ton of bricks. Glad the 23 hours of sleep has improved things somewhat. By the way, did I notice your running speed going up? Awesome work.
@eggfreak Oh no, I am so sorry to hear that. When we have critical folks in our life that we depend on to ease the pressure and things fall through, that's so tough. You have so much on your plate and I understand the reaction of trying to soothe this morning but your choice to get out into nature instead is such a good one.
I have been thinking about who I am as a person now and what my non-negotiables are. One of the problems with my personality type and non-negotiables is that I am VERY all or nothing.. and I also feel very let down when I don't accomplish the things I think I should. I am not a relaxed easy going individual, let's just say that. So, if I get the list going too large, I start to get overwhelmed and I become paralyzed in that feeling.
So, here's what motivates me:- I wake up every day with the intention of hitting 10K steps (between actual steps and exercise equivalent). I don't always do it, but I strive for it. I can maintain a healthy balance here (I don't get too negative if I don't hit it, but it keeps it top of mind).
- I weigh myself every morning. I even have a travel scale so I can almost always weigh on trips. For me, this ensures I don't let myself go into a massive slide for weeks/months/years on end.
- Exercise is always tracked in MFP.
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Thanks to all who have already submitted their June week one steps. Gold stars for all!
Here are mine:
Jun 4 - 6009 steps + 37 minutes Peloton
Jun 5 - 11068 steps + 43 minutes Peloton
Jun 6 - 12950 steps
Jun 7 - 11167 steps
Jun 8 - 11172 steps
Jun 9 - 6903 steps
Jun 10 - 7298 steps + 10 minutes strength + 15 minutes yoga3 -
IDebraK
WEIGH IN: Saturday I didn't forget. We took a spontaneous day trip yesterday. I had no service and didn't think to update before we left.
PW: 132
CW: 130.8
OH! And then I typed all of this about 7 hours ago, and I just saw that I never hit the "post" button.4 -
This happens so often! Typing the message and not hitting "post" hard enough to make it work. And I'm glad you had a spur of the moment day trip yesterday - those can be the best.IDebraK
WEIGH IN: Saturday I didn't forget. We took a spontaneous day trip yesterday. I had no service and didn't think to update before we left.
PW: 132
CW: 130.8
OH! And then I typed all of this about 7 hours ago, and I just saw that I never hit the "post" button.
This is a great list - it helps get around the all-or-nothing and the guilt, regret, and general anger at yourself that can result.ashleycarole86 wrote: »I have been thinking about who I am as a person now and what my non-negotiables are. One of the problems with my personality type and non-negotiables is that I am VERY all or nothing.. and I also feel very let down when I don't accomplish the things I think I should. I am not a relaxed easy going individual, let's just say that. So, if I get the list going too large, I start to get overwhelmed and I become paralyzed in that feeling.
So, here's what motivates me:- I wake up every day with the intention of hitting 10K steps (between actual steps and exercise equivalent). I don't always do it, but I strive for it. I can maintain a healthy balance here (I don't get too negative if I don't hit it, but it keeps it top of mind).
- I weigh myself every morning. I even have a travel scale so I can almost always weigh on trips. For me, this ensures I don't let myself go into a massive slide for weeks/months/years on end.
- Exercise is always tracked in MFP.
It might be good to tie the daily weighing to a plan for exactly what to do and for how long if you have a gain - in short, a clear, pre-decided course of action. You might say that after 3 days with a gain, you will track all your food for 3 days and stay within a particular plan of eating. Or until you have a loss (however small!) and keep it for 3 days, or whatever. 3 days is just a random number. Maybe after your certain number of days, you then must plan and execute one "perfect day", or whatever kind of action works for you. Just doing the weighing is helpful, but it also might induce feelings of failure and disappointment when there are gains. Having the turn-around plan already decided in advance is positive and makes the good feelings come back faster. The plan can be based on an amount, a number of days with a gain, or just about anything that is easy to notice and will automatically make your course of action happen immediately. Keeping the actions short is OK - you don't have to go all the way back to your lowest weight or anything drastic.5 -
By the way, team - WTG on being 3rd! We did well in Week 1. Let's keep it rolling!
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Marching on to Monday! Let the numbers fly
@TessieMac833
@strong_fit_ells
@graceojo999
@CarolAnnM2
@MoonlitMuse
@cleaneater80
@adrimango
thanks!1 -
Happy Monday all.
We are mid heatwave, high 20s C/early 80s F, plus quite a bit of humidity, and sleep is proving to be elusive. There was a power cut at 4.45am, which turned our fans and white noises off, plus triggered various house alarms. Then the cats wanted feeding at 7.15, I went back to bed after and was dreaming about sleeping through a meeting at work, only to wake up at 8.55 with a 9am meeting!
Later in the year I'm going to get quotes/see if it's feasible to have air conditioning added to our three bedrooms. We have it in the conservatory, but that's no use to anybody. The electrician comes tomorrow to look at our electrics in the garden, and I will ask about changing our bedroom light fitting to a ceiling fan.
We might get some thunderstorms later and I hope they don't miss us again, because they went right past yesterday. It must be a good month since we've had any rain, and I've lost 3 of the 4 cucumber plants I put out, my peas/beans are hanging on for dear life, and the seedlings in the greenhouse are struggling. My plot neighbour has given me some runner beans, and I can barely loosen the ground where they need to go. We did get our first harvest at the weekend though; some strawberries which were very tasty.
I'd like to try and keep my step count up (to 5000 per day) this week despite the heat; when I walked down to the allotment about 9pm yesterday it was very pleasant, but I was sweating walking back up! To answer your question @ashleycarole86, my non-negotiable is 2L of water per day. I figure it's something that should always be doable. I'd like to say sleep, but I'm not as good at prioritising sleep as our cats are.
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