Shape Shifters Team Chat - SEPTEMBER 2023

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  • Sbus12
    Sbus12 Posts: 191 Member
    @lacatgirl thanks for sharing! As I read your last post, I felt I could’ve written half of that myself – it was so familiar! When I was on weight watchers, I was very successful at losing weight, but I also started to lose my hair, which told me I was too low in my calories. I was monitoring my thyroid levels, so I know it wasn’t thyroid, it was calories and nutrition.
    I am discovering that I need to have the right portion of macros for my body to still lose weight and feel satisfied. I don’t actually keep track of the macro nutrients, but I mentally consider them every time I choose a meal, and I always try to choose higher protein and lower carbs, but I make sure I still get carbs in there.
    Since all of our bodies do not work on a one size fit all approach– we each have to do the work to figure out what works best for ours and that trial and error is not always fun with the scale.
    Looking forward to seeing great results from you!
  • Sbus12
    Sbus12 Posts: 191 Member
    Day 2, let’s go!

    My goal this weekend is
    1-to record food for both Saturday and Sunday and no mindless eating. I will be accountable for everything I chose to eat.—completed for Saturday!!
    2-total of 1hr of walking each day
    Did a one hour bike ride and some walking!
  • Sbus12
    Sbus12 Posts: 191 Member
    Keep your eye on the bigger goal—don’t get bogged down or detoured by daily stumbling blocks! (Daily reminder I can use!)
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  • jessicakrall8
    jessicakrall8 Posts: 5,508 Member
    For those of you who have been struggling, are new to the team or just want to track something simple for the week, I encourage you to pop over to the Sep Week 2 Group Challenge...this week is "BACK TO BASICS"...concentrating on tracking nutrition, exercise and water intake...you post your plan and then report in each day as to how your day went. Nothing fancy, just planning, executing your plan and enjoying your success! Link was posted above on Saturday evening.

    The Group Challenges change each week and gives you one more little boost of support.
    Jessica
  • minstrelofsarcasm
    minstrelofsarcasm Posts: 2,627 Member
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    Team Results
    By Percentage
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    By Pounds
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    Individual Results
    By Percentage
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    By Pounds
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    Team Winners
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  • LaurieWrobo
    LaurieWrobo Posts: 1,481 Member
    Steps
    9/9 9,920
  • frankwbrown
    frankwbrown Posts: 13,178 Member
    Daily step goal: 10,000
    Fri 9/8: 9,339
    Sat 9/9: 2,454
  • Zaxa2021
    Zaxa2021 Posts: 781 Member
    Steps

    Thursday 9/7: 16,985
    Friday 9/8: 8,896
    Saturday 9/9: 12,414
  • jessicakrall8
    jessicakrall8 Posts: 5,508 Member
    Daily step goal: 10,000
    Fri 9/8: 9,339
    Sat 9/9: 2,454

    @frankwbrown Hope your back is feeling better soon, Frank!!
    Jessica
  • jessicakrall8
    jessicakrall8 Posts: 5,508 Member
    edited September 2023
    For any of you in the US, if you live near a Trader Joe's grocery, I have a favor to ask. My friend who works in one keeps me stocked in the low-fat Trader Joe's Beef Chili, but she tells me she's being told it's being discontinued. If you find and can purchase 10 cans, I'll pay for it and the shipping to send it to me. Let me know. I love it...best canned chili I've ever tasted. Low fat, low calorie (whole can for 360), high fiber and vitamin A. Delicious...

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    Jessica
  • Armygirlarmyof1
    Armygirlarmyof1 Posts: 526 Member
    Sunday steps 3749
  • frankwbrown
    frankwbrown Posts: 13,178 Member
    For any of you in the US, if you live near a Trader Joe's grocery, I have a favor to ask. My friend who works in one keeps me stocked in the low-fat Trader Joe's Beef Chili, but she tells me she's being told it's being discontinued. If you find and can purchase 10 cans, I'll pay for it and the shipping to send it to me. Let me know. I love it...best canned chili I've ever tasted. Low fat, low calorie (whole can for 360), high fiber and vitamin A. Delicious...

    kdi8k642g2q5.png
    Jessica
    Next time I make it to my Trader Joe's, I'll see if they have any. https://www.reddit.com/r/traderjoes/comments/15gjr4p/beef_chili_discontinued/
    On reddit, someone recommended Cattle Drive Gold Chili from Costco as an alternative.
    Here's the nutrition labels of both:
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    It's clear Trader Joe's is much lower in fat. Of course, taste is important as well. The convenience of canned chili is hard to beat, but I've made a number of chili's using Carroll Shelby's Chili Mix, adding chicken or beef or pork or even shrimp once. As a non-cooker, I was quite pleased with the results.
    (I tend to like it a little spicy.)
  • Cyncia85
    Cyncia85 Posts: 422 Member
    I'm up about 3 lbs. :neutral:

    Cyncia85 weigh-in for Sat. 9/10
    PW = 207.6
    CW = 210.4
  • Cyncia85
    Cyncia85 Posts: 422 Member
    edited September 2023
    Cyncia85 Steps for Fri 9/9 = 8,504
    Above my goal!! :smile:
  • Cyncia85
    Cyncia85 Posts: 422 Member
    This is a long post about VO2 max.


    A couple months ago I upgraded my smartwatch. My Garmin smartwatch has a VO2 max performance stat. Improving this number is one of my goals as I progress along my fitness journey.

    Sharing what I've gathered about VO2 max in case you're new to this stat and would also like to improve it...
    Disclaimer- please check with your preferred health professional.

    VO2 Max is an indicator to help improve your aerobic fitness. It shows how much oxygen your body absorbs and use while working out. V= volume. O2=oxygen.

    "VO2 max shows how well your heart pushes blood to your muscles and how efficiently your muscles can extract that oxygen from your circulating blood. " (Cleveland Clinic Link)

    Improving your VO2 max is related to how much cardio you can handle. For example, as you improve the number you will be able to hike, swim, or run with more intensity and longer periods of time.

    How to improve it:
    -High-intensity training (HIIT), which requires doing a few minutes of intense aerobic exercise, reducing intensity for a few minutes and then increasing again.
    -Low-intensity training like running, biking, hiking or rowing.
    - Decrease body fat percentage and preserve lean muscle mass

    5. Find Your 5K and 10K times
    If you’re a runner, you may find it helpful to know how fast you can run 5 kilometers and 10 kilometers. The pace that you can run these two distances roughly correlates with the pace you need to run at to achieve 90 to 95 percent of your max heart rate.


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    "The first thing to understand is that a higher VO2 max is generally better than a lower VO2 max. A higher VO2 max means that your body is better at taking oxygen from the air and delivering it to your muscles. The more oxygen your muscles can get, the more nutrients you can aerobically transform into the molecular fuel (ATP) that your muscles use to contract and perform. This is important because your aerobic metabolic pathways are by far your most efficient source of energy for your body. " (Garmin link)

    The above chart can help determine goals. And to figure out a timeline...

    "Many of the studies have found the largest increase in Vo2 max have used a 10-week training program consisting of six workouts per week." (Healthline link)

    Increasing your overall levels of cardiovascular fitness is associated with benefits such as:

    increased lifespan
    better quality of life
    reduced stroke risk
    reduced risk of heart disease, diabetes, and cancer
    improved mood
    better sleep


    Sources:
    https://health.clevelandclinic.org/what-is-vo2-max-and-how-to-calculate-it/

    https://www.garmin.com/en-US/blog/fitness/whats-a-good-vo2-max-for-me/

    https://www.healthline.com/health/exercise-fitness/how-to-improve-vo2-max#:~:text=How long does it take,to make your workouts harder.
  • Sbus12
    Sbus12 Posts: 191 Member
    Weigh day
    PW 181.1
    CW 179.9
  • magnusMLQ
    magnusMLQ Posts: 54 Member
    magnusMLQ

    Monday
    PW: 230.6
    CW: 232.6
  • Armygirlarmyof1
    Armygirlarmyof1 Posts: 526 Member
    @Pupowl and @jessicakrall8, I need excused for next Monday, September 18th. I'll be out of town. Ty
  • LaurieWrobo
    LaurieWrobo Posts: 1,481 Member
    Steps
    9/10 9,488
  • Becoming_A_Butterfly
    Becoming_A_Butterfly Posts: 2,534 Member
    Weigh In Day: Saturday
    PW (Previous Weight): 205.8
    CW (Current Weight): 208.6

    :(
  • Sbus12
    Sbus12 Posts: 191 Member
    Way to go @Armygirlarmyof1 !! Hope you’re doing something enjoyable on your time way! Enjoy!
  • Pupowl
    Pupowl Posts: 2,097 Member
    @Becoming_A_Butterfly Just wanted to mention this, because last week you were also a few days late. The week for the groups and spreadsheets end on Saturday, so if you aren't able to post before Sunday mornings, your weight will not be taken into account for the group standing. It is possible to change your weigh in day if you want. Also, since this was your first September weigh in for the group, we had your PW as 207.6 which is what you used when you signed up. Just let us know if you would like to change days.
  • looneycatblue
    looneycatblue Posts: 1,488 Member
    @jessicakrall8
    Steps goal 8000:
    9/9 3,113
    9/10 3,899

    Tax Season... :/
  • looneycatblue
    looneycatblue Posts: 1,488 Member
    looneycatblue
    Wk 2 - Sun, Sep 10
    PW: 171.0
    CW: 171.8
    Gain/Loss: + 0.8

    HW: 182.2
    SW: 178.8 (started with beg May 2023)
    Month 1, May 2023 - End wt = 176.0: loss 2.8
    Month 2, Jun 2023 - End wt = 175.0: loss 1.0
    Month 3, Jul 2023 - End Wt = 172.2: loss 2.8
    Month 4, Aug 2023 - End Wt = 172.2: no change
    Month 5, Sep 2023 - Gain/Loss MTD = loss 0.4
This discussion has been closed.