Shape Shifters Team Chat - SEPTEMBER 2023
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Hi all,
My WI day will be Tuesday. My highest weight was 190 but I literally had from size 6 to 20 in my closet at one point. Ive been fairly steady in the 170's for years with my lowest point being 145 about 10 years ago! So, that is my goal once again.
I am 61 and my metabolism (which has never been great) has definitely slowed down. Recently I joined a weight loss center determined to lose the weight quickly - I lost 8 lbs in three weeks but they had me eating between 500-600 calories per day! I felt terrible, was losing my hair and found myself driving down a one way street the wrong way - I was totally spaced out!
So, I am trying to accept my body as is and try to lose weight and get fit in a healthy way regardless of the amount of time it takes.
I am working on accepting that I will never be as thin as I was when I was young.
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@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!3 -
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!3 -
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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August Step Challenge Results
Wk 1 - @pedal__power with 101,014 steps!
Wk 2 - @izzyred9400 with 108,114 steps!
Wk 3 - @pedal__power with 92,192 steps!
Wk 4 - @izzyred9400 with 100,378 steps!
Wk 5 - @izzyred9400 with 96,917 steps!
Top 3 for the Month
1. @izzyred9400 with 482,093 steps!!!
2. @pedal__power with 475,026 steps!!
3. @jessicakrall8 with 410,008 steps!
Overall as a team, we walked 3.9 million steps!!!! Amazing results! CONGRATULATIONS to all who participated!
Jessica
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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.
Jessica3 -
Team Results
By Percentage
By Pounds
Individual Results
By Percentage
By Pounds
Team Winners
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Steps
9/9 9,9204 -
Daily step goal: 10,000
Fri 9/8: 9,339
Sat 9/9: 2,4543 -
Steps
Thursday 9/7: 16,985
Friday 9/8: 8,896
Saturday 9/9: 12,4144 -
frankwbrown wrote: »Daily step goal: 10,000
Fri 9/8: 9,339
Sat 9/9: 2,454
@frankwbrown Hope your back is feeling better soon, Frank!!
Jessica2 -
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...Jessica
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Sunday steps 37492
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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/jessicakrall8 wrote: »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...Jessica
On reddit, someone recommended Cattle Drive Gold Chili from Costco as an alternative.
Here's the nutrition labels of both:
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.)
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I'm up about 3 lbs.
Cyncia85 weigh-in for Sat. 9/10
PW = 207.6
CW = 210.42 -
Cyncia85 Steps for Fri 9/9 = 8,504
Above my goal!!
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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.
"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.2 -
Good morning Shape Shifters. I did not feel great yesterday. Just very weak, dizzy and nauseated. I blame it all on the heat. After I put a pile of frozen lemon slices in my water and ate my salad, I felt a little better. I also need to remember that eating 1300 calories at my current weight and activity levels is a really big deficit, even on my 'rest' days. So if I still feel hungry, I can and should eat another snack. Eating 1500 calories is still fine and will not make me stall or gain weight. I am just really worried about that I guess. Happy Monday everyone
September 10 numbers- Sleep: 8h 17m ~ 83 score
- Steps: 15.396
- Zone Minutes: 8
- Calories: 1400
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Weigh day
PW 181.1
CW 179.9
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magnusMLQ
Monday
PW: 230.6
CW: 232.64 -
Monday weigh in
Pw 235.2
Cw 231.25 -
@Pupowl and @jessicakrall8, I need excused for next Monday, September 18th. I'll be out of town. Ty3
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JenHul
Monday weigh in day
PW: 159
CW: 158.5
Steps:
Sept 7= 12,437
Sept 8= 12,630
Sept 9= 2700
Sept 10= 7624
Have a great Day everyone!6 -
Steps
9/10 9,4884 -
Weigh In Day: Saturday
PW (Previous Weight): 205.8
CW (Current Weight): 208.6
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Way to go @Armygirlarmyof1 !! Hope you’re doing something enjoyable on your time way! Enjoy!3
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@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.2
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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 0.43 -
Say it with me
"I look forward to my workouts because I know they make me fitter, healthier, and bring me closer to fitness success."6
This discussion has been closed.