Daily accountability and check in

mikeyrowlands

Insipired by 54shadesofblue this Morning, I am going to maintain a thread here as a daily accountability and check in.

A place for me to sit down for a minute, reflect on my journey and share some thoughts, notes and wins.

Todays is the fact that I'm here, logging, with a plan. I'm 46 this year, been lucky with my health but I'm way overweight and probably at risk of a couple of things.

I read a piece yesterday, Epictetus and it got me thinking that the things causing me misery are equally trapping me. Life is too short, so here we go.

I'll call this day 1, had a good brekky and got a coffee next to me, I get to work about an hour early, the commute is easier, it gives me a chance to think and wind up to my day.

I'm just nailing a little self made pot of porridge in a little glass mason jar, it's a good portion, cheap as chips and a tablespoon of protein powder, boiling water over the top ✊️

I've got a banana because I want to get a piece of fruit first thing.

Plan and goal today is to get my 5/day and drink plenty of water.

mikeyrowlands

This is the epictetus quote.

"The unrestricted person, who has in hand what they will in all events, is free. But anyone who can be restricted, coerced, or pushed into something against what they will is a slave."

carlasuz87

Thank you for the inspiration. I'm in the same boat and just trying to be healthier. Good luck on your journey

mikeyrowlands

So it's day 2, had a cheat night. I was so drained when I got home, it was the easier choice.

Not a fail, just another day, today will be a different day.

Scottishlass5020

I aplaud your honesty and your willingingness to be public with your journey. Well done! You've got this.

mikeyrowlands

So it's day 11, been a tough couple of days. I'm still here. Made some good choices.

I've learned momentum is key, if I can maintain a good habit, the mind switches on and escalates.

Todays goal is:
To make breakfast for the next 3 days. I have some Creatine, I could do with bringing it to the office to add to breakfast.
Have water ready for the commute home.
Rest early.

smichelus622

I love the quote

Change will only occur when the fear of staying the same is greater than the fear of change

mikeyrowlands

Day 12, hit all of yesterdays goals.

Today was a great day, all good choices and got up and went to the gym, 25 mins bike then steam/treatment pool and half hour nursing a coffee and scanning my notes for the day.

I think maybe here yesterday, came across a note with someone feeling burned out. Thats me, I struggle most at the end of the day, I'm mentally drained, by the time I navigate the commute, I'm seeking bad choices.

Took today for me, so no commute but tomorrow I'm gonna prep before leaving to have a banana and decent slug of water.

Also trying 14/10 instead of 16/8, I struggle not having breakfast but if I can push to 14/10 maybe I can switch to a much later breakfast and a later lunch, it'll probably help with feeling drained when I commute.

mikeyrowlands

Day 13, yesterday evening was tough, I couldn't sleep and this is where I usually give in to bad choices.

I was up way too late but only had a chamomile before going back to bed.

I did eat breakfast before the end of my fasting but it works for me for now and I enjoy it. So I think I'll pause the fasting and just concentrate on this momentum of good choices.

mikeyrowlands

Also, I've got carrots and a bottle of water to eat before my commute to see if I can lift my spirits.

mikeyrowlands

Day 18, I've not been tracking through the weekend but what a great couple of days.

I did have a takeaway on Thursday and well earned drinks on Saturday but other than that, I've been making great choices, whole foods, fruit and veggies.

Even went for Sunday lunch yesterday and chose a ceasar salad rather than a roast.

Ive been busy and active doing diy/garden work all weekend too.

Back to normality tomorrow and tracking.

mikeyrowlands

Its the start of day 20, and its being smashed.

Funnily enough, I'm still not tracking but my diet is solid, enjoyed a salad with some tuna yesterday, a banana and breakfast bar.

Dinner was 2 home made burgers with sweetcorn.

I jumped on the home scales this Morning, they aren't my favourite for accuracy but they are good for showing a trendline.

Last week was showing 17.7 Stones and this Morning was 16.9 (average of 3 weighs). I'm taking it as a huge win, my changes are making a difference and I'm on a journey.

Came across this today, really interesting because often, the things I get tangled up in during the day, affect and influence my choices, often for the worse.

Sticking to a plan and making positive progress means making tough choices and making them stick.


"Circumstances are what deceive us-you must be discerning in them. We embrace evil before good. We desire the opposite of what we once desired. Our prayers are at war with our prayers, our plans with our plans."

SENECA, MORAL LETTERS

mikeyrowlands

Day 21, so 3 weeks. I'm glad I've revisited this thread, it keeps me honest.

Yesterdays Stoic really stuck with me, it's about knowing what the plan is and to make difficult choices to stay on track.

I feel like I'm better equipped this week to do that, I was really hungry yesterday evening on my way home, I thought about the homemade chili that was waiting for me and stuck it out.

I did plan on not having bread or rice but I ended up having a second bowl and two pieces of bread and a bit of rice, this was still the better choice (I think, for me) than snacking later in the evening.

I did track yesterday and well within calories which is good, I've switched my yogurts from the highly processed protein yogurts to the slightly better greek style plain ones.

I think my next plan is to get more exercise going now I've lost a bit more weight. Treadmill is usually my go to but I've got bone spurs and potential tendinitis in both ankles so it tends to get painful. I'll stick to the bike so I can get a sweat on and maybe develop a good squat and core routine because I'm feeling it in my knees and thighs.

Onward into the fray and to get through another day.

AmyDahlTorres

Small changes lead to bigger changes. You are doing great. Logging your food isn't only about counting calories, it's also a reminder to include some of those superfoods that work for you. For me, it's spinach, blueberries, and chia seeds. When I don't log my food, I forget to include them in my diet. Then I wonder why I'm hungry

mikeyrowlands

Thats a great point about the tracking, thanks Amy. I also like the idea of putting some chia seeds into my diet.

I am back to tracking on day 23, had a real craving for snacking last night, would usually be toast, peanut butter and a massive bowl of cereal, stuck with a yogurt, one of the last of my protein ones and a banana. Wasnt easy but glad I pushed through it.

Was eyeing up goals for this week and was thinking about Potassium as that seems to he on the lower side. Amy's mention of Chia seeds has given me a focus, I'll include them in my diet over the next week and see if I nudg3 the number up.

mikeyrowlands

Day 25, what a great weekend, I did agree to takeaway on Friday but had a really delicious burger and a handful of chips which I tracked.

I ended up having a few well earned drinks, its been a busy couple of weeks and was able to rest this weekend.

I've tracked through the weekend and stayed within my count. My wife almost got chia seeds from Asda but they were out.

So, stepping it up this week, according to my motivation plan, I need a mindfulness goal, so here goes.

1 - attend the gym, Tues, no excuses. Cycle for cardio and a much needed sauna.
2 - get hold of chia seeds for porridge or salads.
3 - put aside 10 mins every Morning, use Calm listen to Slimpod (I use this too) and reflect on my journal and tracking diary.

Im going to plan to step on the scales at the gym first think Saturday and want to have made a dent in 16st, so some poundage to lose this week.

54ShadesOfBlue

Keep going dude 👍 you will get there..

mikeyrowlands

I make it day 64.


Still around and not off the wagon completely.

I really enjoy small motivational articles, I got the bug from trying Noom a few years ago, their plan/points whatever, isn't any different ot WW or SW but they gave a little dashboard of interesting articles every day, like some of the stuff in MFP plans but far more of it and more varied. At the time, the articles really helped me stay on track and gave me a Morning motivation boost or ideas to try.

Ive struggled to find anything similar WW has weekly techniques which is a single article, a few years ago, you could search for old techniques or articles which meant there was a trove of stuff.

I tried re subbing but they must have changed their app because I couldn't search old techniques, so I've cancelled.

Here I am, back and decided I should just track and make good choices, otherwise I'll never make progress.

If anyone has suggestions for apps or blogs that provide these kind of articles, let me know, otherwise, my plan into the weekend and next week is to meal plan to hit my macros and do more movement.

themommie

You’re doing great. The most important thing is to plan, keep adding small changes in like increase exercise or switch out bread for extreme wraps, etc, and track everything even on days you go over and get back with it the next meal.if you do get takeaway look up the calories ahead of time and plan for it, make a good choice. You got this just keep it up, being consistent is key. What helps me most if following fitness, healthy advice on YouTube or looking up success stories here on MFP

GinLee61

I use the free version of Chronometer.com for tracking and they have quite a few good articles in their blog section. cronometer.com/blog/category/health/nutrition/

I follow Heather Robertson's "Half Size Me" videos on YouTube and her Facebook page. She has a lot of great advice and I find her quite inspirational. Also, I find Michelle Roots' YouTube videos to be very helpful.

mikeyrowlands

Thanks, I'll check them out.

Day 67, tracked yesterday which was good and started the same today. Also traveling for work which usually makes it easier to make poor choices. I've brought some gym stuff so I can do something active later, even if it's just a walk up the canal.

Food wise, I'll aim to pick up a mixed salad and some cooked chicken breasts from the supermarket.

Was listening to Tim Spector talk about inflammation and Dr Chatterjee talk about rituals, habit/ritual is definately a driver for me and an important part of me switching the mindeset.

mikeyrowlands

I have haglunds in both ankles which causes a lot of tenonitis. I've always loved running, road or treadmill, it's been my go to for cardio pretty much forever.

I realise now that it's not practical, any sustained pace just ends up causing problems and pain.

Does anyone have similar issues and have a cardio routine that doesn't require running, I just want a sweat on really, bike maybe?

mkksemail

mikeyrowlands wrote: »

I make it day 64.


Still around and not off the wagon completely.

I really enjoy small motivational articles, I got the bug from trying Noom a few years ago, their plan/points whatever, isn't any different ot WW or SW but they gave a little dashboard of interesting articles every day, like some of the stuff in MFP plans but far more of it and more varied. At the time, the articles really helped me stay on track and gave me a Morning motivation boost or ideas to try.

Ive struggled to find anything similar WW has weekly techniques which is a single article, a few years ago, you could search for old techniques or articles which meant there was a trove of stuff.

I tried re subbing but they must have changed their app because I couldn't search old techniques, so I've cancelled.

Here I am, back and decided I should just track and make good choices, otherwise I'll never make progress.

If anyone has suggestions for apps or blogs that provide these kind of articles, let me know, otherwise, my plan into the weekend and next week is to meal plan to hit my macros and do more movement.

Congratulations on Day 64!!

MFP actually shows those types of articles, if you look at your NewsFeed on the app, instead of on the desktop. Also, I love your thread. Inspiring !

Re: Intermittent fasting, I saw you tried 16:8, then switched to 14:10. I've been reading in the past few weeks about fasting (I was doing Dr. Valter Longo's (author of The Longevity Diet - free ebook download on his associated ProlonLife site (front page, midway down, there's a green band where you submit your email address, and they send you a free ebook via Google Play), where he sells stuff for his 5-day "Fasting Mimicking Diet" aka FMD fasting protocol). Dr. Longo is a big fan of the Circadian 12:12 method of Intermittent Fasting. There's some science that says 16:8 IF can lead to poor cardiovascular outcomes a few years down the road. He says even the 14:10 is too much stress on the body, if you sustain it over a long period of time.

mkksemail

mikeyrowlands wrote: »

I have haglunds in both ankles which causes a lot of tenonitis. I've always loved running, road or treadmill, it's been my go to for cardio pretty much forever.

I realise now that it's not practical, any sustained pace just ends up causing problems and pain.

Does anyone have similar issues and have a cardio routine that doesn't require running, I just want a sweat on really, bike maybe?

I broke a 19-mos streak of 10k/steps daily last fall, after an injury. I haven't been able to get back to it, b/c a combination of arthritis, bone spurs, and damage to the meniscus after the injury give me a painfully swollen knee almost daily. BUT, after a winter of wallowing, I've got up and started moving again about 9 weeks ago. I get a good - even better than before, with walking - workout, by swinging my arms. I sort of 'fake march' with some good arm pumping action, my heart rate gets into the 150s no problem. I do a few 10-15, or even 30-minute sessions per day, to reach my daily 'steps' goal. I've got a new streak going, 49 days now. It still feels sort of cheating, b/c they're not 'real steps', but honestly, what I'm after is cardio, and it's better cardio than walking was . Cheers!

mkksemail

Oh, hey, here's the direct link to the MFP Blog, if you're after inspirational/informative health articles:

https://blog.myfitnesspal.com/?_gl=1*1no29nu*_ga*MTE1NDkxMTIzOC4xNzE1MTAzODc1*_ga_VG80VV73C6*MTcxNjI0Njk2OC42My4xLjE3MTYyNDg2OTEuMC4wLjA.

mikeyrowlands

Thanks for those, I'll explore the blog thanks, the articles on the app page were a bit lean. I'll save the link as a homepage link/app.

The fasting I've never really taken to, I have a reasonable breakfast routine so I've stuck with that, what I really struggle with is later in the day, I'm gonna try some snacks today/tomorrow to see if it staves off the more difficult choices come dinner.

I listened to another really interesting podcast yesterday by Rangan Chatterjee (O was travelling, airport and driving) talking about brown fat and cold showers, I'm not averse to a bit of stress amd excitement, so I tried it this morning, really invigorating, really enjoyed it, I'll try it over the next few days and see how I got on.

Just listened to another pod by Gladys McGarey 103 and still has a 10 year plan. Talks about finding purpose in your work and day, if you don't have it, find it somewhere else, you have to feel like life is moving forwards.

Very inspirational, I'm struggling a bit at the moment work wise which doesn't help with diet etc but maybe I just need to re find my purpose.

Anyway, I rattle on, I did track yesterday and stayed well within, I didn't follow through with my plan for dinner or gym as I was nackered but I tracked, 2 days streak. Today is a new day.

The sun is shining, I'm I'm a hotel next to a canal, just enjoyed avocado and poached eggs before walking up to the office.

MargaretYakoda

mikeyrowlands wrote: »

I have haglunds in both ankles which causes a lot of tenonitis. I've always loved running, road or treadmill, it's been my go to for cardio pretty much forever.

I realise now that it's not practical, any sustained pace just ends up causing problems and pain.

Does anyone have similar issues and have a cardio routine that doesn't require running, I just want a sweat on really, bike maybe?

I love my recumbent elliptical.

Mine is a NuStep, which is specialized for people who have a physical disability. I have a balance issue. I can get a great cardio workout, moving arms and legs, with minimal stress on joints.

Do a quick google for “recumbent elliptical” and you’ll see a few different ones at varying price points.

mkksemail

mikeyrowlands wrote: »

I'm not averse to a bit of stress amd excitement, so I tried it this morning, really invigorating, really enjoyed it, I'll try it over the next few days and see how I got on.

The turn of phrase regarding the brown fat and cold showers lifted a smile to my face, lol well done ! The MFP blog is where they pull the app articles from, so that won't be what you're looking for. Both of your podcasts sound quite inspiring. I've never really gotten into podcasts, but I find myself piqued by your listening diet. Both of the pods you describe in your post sound positive and uplifting.

I'm restarting after a winter of throwing all good habits overboard, so no judgment from me. Good for you for keeping going, and not worrying about 'breaking streaks' or what have you. Each day is a new day to shine, right? Enjoy the canal and the sun. I can't abide runny eggs, tho, so I'll leave that part out ;-). ha!

mikeyrowlands

Thanks both, today was a good day, food choices and mentally.

The pods are Rangan Chatterjee, Feel Better, Live More, has great guests. Tends to have 1 per week an hour or so, full podcast and then a shorter bitesize where he plays highlights of a previous pod. Lots of general wellbeing, gut health, mental health etc. Interesting.

Greattaeda

Hi

Greattaeda

Doing good today