April Showers brings May Fitness - May 4, 2024
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3 days ⬇️ under calories (1000-1800)
7 days ✅ at calories (2000-2200)
4 days 🔺above calories (above 2200)
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workout: Cardio and core - WOWZA
Goal for today
1) To be below Calories
2) Beath work after lunch sometime
3) Walk after dinner tonight
What challenges do I have to face today?
Not falling off track and grabbing food that is not on the plan.
Drinking my water!
"know thyself, Don't test thyself" or.... Know yourself, don't tempt yourself.
Did I meal plan: Yes - protein packed. 40/40/20 goal for today. And I get Pancakes for dinner!
My success: I am not only DOING much better - I FEEL much better. I feel like I weigh less than I did on Sunday. I feel better mentally, emotionally, physically. Last night included Greek yogurt and berries with my dinner. It was a perfect ending to the meal.0 -
Wednesday
Workout: 6 miles crosstrainer, 2 mile walk
Weigh In: 108.5 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 13)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".
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What a week! Very busy. Getting in my workouts - on third week of my fifth or sixth round of CG iron. Could be better with nutrition but I’m not too far off. Brought my parents back home and not sure how I feel about the extended family comments “you look sooooo much better”, “you were a stick before”.😕
Clearly that means my weight/muscle gain is visible. Motivation!!! 🤪🤪🤣1 -
@Ceebeeslim - clearly that means you are no longer Skinny / fat. You have muscles and look healthier! AS you should after doing multiple CG workouts
SO YAY
I know though..... they don't mean you looked HORRIBLE before...we simply use limited words.
One time at a graduation party, someone came up to me and said, 'You're so thin you might blow away in this wind" (and it was windy out). I replied, "well thank God you didn't have to say, "you're so Fat, you'd never blow away." I shouldn't have said it... I shouldn't have. I regretted it immediately. BUT the fact is, unless someone asks you for your opinion on THEIR body, you should NOT give them your thoughts.
My daughter right now is too thin. And I can see she is at the beginning of a restrict / binge cycle.
I don't know what to tell her. I know that likely anything I say will not be received - and I know that many of us go thru those cycles in life. Restricting because we enjoy the reflection in the mirror.... secretly overeating after dinner... or on the weekends and regretting it.
Maybe I just need to say, "be careful with your hunger. When you are hungry, eat something. Getting into patterns of eating that are anorexic or bulimic are SO easy to do." and just leave it at that.0 -
I clearly love my self, my body and my mindset when I eat whole foods.
When i have foods that are NOT at meal time. When I have foods that are not whole foods. I mentally and physically and Physiologically feel worse.
And what a baby step for me to be able to recognize that.1 -
Thursday
Workout: 8 miles run, 2 mile walk
Weigh In: 107.5 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 14)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".0 -
SherryRueter wrote: »I clearly love my self, my body and my mindset when I eat whole foods.
When i have foods that are NOT at meal time. When I have foods that are not whole foods. I mentally and physically and Physiologically feel worse.
And what a baby step for me to be able to recognize that.
I agree. The brain is the control center. Everything we ingest affects neurotransmitters in the brain which result in physical and mental symptoms. Everything is connected.0 -
CeeBeeSlim wrote: »What a week! Very busy. Getting in my workouts - on third week of my fifth or sixth round of CG iron. Could be better with nutrition but I’m not too far off. Brought my parents back home and not sure how I feel about the extended family comments “you look sooooo much better”, “you were a stick before”.😕
Clearly that means my weight/muscle gain is visible. Motivation!!! 🤪🤪🤣 Sports have been, and continue to be, very helpful for me when it comes to body image obsession. They help me focus on having a healthy body for optimal function rather than some facade of optimal image. 0 -
Thank you both @SherryRueter and @justgirl81.
When I wrote above that I had “motivation” after hearing my family’s comments - it was “motivation” to lose like 15 pounds asap. I know they said I looked better but that clearly meant my body filled out and I was dejected!! Depressed! Disappointed!🤣
So thank you for not making me feel bad. I’m too old to know better to chase a scale weight so why do I do it?!?! I may have said this before but I think in my world of 24/7 eldercare away from my own home - the weight chasing is my one and only predictable thing - my own project. Sigh!
The workouts will continue. Just love my combo of CG, Les Mills Combat, Ol Skool Reebok Step, Treadmill and those air stepper things.
How do you all stay consistent and disciplined with the nutrition?!
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@ceebeeslim - Ive SOOOO not been consistent. I can be consisntent and disciplined for a few days, but I seem to not make it into a lifestyle. But your question wasn't how inconsistent I am......
let me think....1 -
@ceebeeslim
I am most consistent when:
* 1Meal prep all my meals. This requires me to eat what is in the fridge so I don't waste food
* I Keep hydrated and am drinking my water/crystal light.
* When my pantry is void of ultra processed foods.
* When I eat whole foods. Not breads, not packaged foods, not even protein bars.
* when My mindset is focused on doing what I need to do , regardless of how I feel.
-thats a big one isn't it. Because alot of times we do what we feel like doing and saying 'oh well....start again tomorrow'. Which doesnt' lead us to our goals.
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Ive not been eating "on plan" ....
tastes so good...
which isnt' the right mindset.
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Friday
Workout: 6 miles crosstrainer, 2 mile walk
Weigh In: 106.4 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 15)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".0 -
CeeBee,
I think with nutrition, I go through phases. Some days I think I'm doing well, others I think I'm failing on an epic level.
I think, for me, the most important thing is to remember my goal. I want to be strong and healthy enough to help my friends and family for many many years.
My personal belief (to each his own based upon their research) is that Paleo style eating is healthiest, thus it is the set of principals I most align my eating towards.0 -
Hahaha! Thanks @SherryRueter - it feels good to know someone understands the struggle. I know it’s in me.
And I use biblical verses, the feeling of “health” after I eat well, the great feeling after working out, educating myself, thinking of myself as in a “fight” with food companies etc. etc etc to keep myself “in the game”. I just can’t seem to sustain it for long.
Maybe it’s just being human? Progress not perfection? Maybe. But I know I did this before!! Argh! I said this before, but I think I need the accountability - that feeling of “uh-oh” - a real “uh-oh” if I don’t meet a milestone.
Will think on it too! 😄
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@justagirl83 remembering the goal- it’s not always as strong of a desire to attain it . Some days yes 🙌 other days I throw in the towel.
@ceebeeslim I definitely try to use the Bible as well to sustain me. I think that in America 🇺🇸 it’s just too common to eat processed foods. Where as if we lived in a different country, it would be uncommon
To have some of these foods at our meals. Let alone have snacks in between. We are such a wealthy country.
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In the moment I need a big sledge hammer to knock it outta my hands. lol.
But seriously, it’s the mindset of, I will eat to nourish my body first- then I can have a small treat that I want. (Heard that this morning). Such a good idea.0 -
Saturday
Workout: 8 miles run, 2 mile walk
Weigh In: 106.7 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 16)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".0 -
SherryRueter wrote: »In the moment I need a big sledge hammer to knock it outta my hands. lol.
But seriously, it’s the mindset of, I will eat to nourish my body first- then I can have a small treat that I want. (Heard that this morning). Such a good idea.
What about "treat"ing yourself with a bubblebath, massage, 20 minutes of sunshine, music time, a nature walk, etc rather than food?0 -
100% agree. Pridefully eating themselves to death, literal death. Diabetes, heart disease, cancers, all stemming from and/or fed by sugar and/or processed grains.SherryRueter wrote: ».... I think that in America 🇺🇸 it’s just too common to eat processed foods. Where as if we lived in a different country, it would be uncommon
To have some of these foods at our meals. Let alone have snacks in between. We are such a wealthy country.
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Sunday
Workout: 8 miles run, 2 mile walk
Weigh In: 107.8 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 17)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".0 -
justgirl81 wrote: »
What about "treat"ing yourself with a bubblebath, massage, 20 minutes of sunshine, music time, a nature walk, etc rather than food?
You're right. Why can't my treating be a thing that is NOT food associated? WHy can't my escape be things like you listed. I like it! Thank you for the suggestion.
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NO tracking on saturday or sunday.
I felt like I nailed Saturday. and 85% on sunday - as far as food goes.
Workouts and activity on the weekends are normally very high.
Tracking again today.
I am considering doing a repeat meal this week.
That breakfast will always be my apple and Yogurt with some walnuts
and lunch can be my protein shake with a peanut butter sandwich (all measured out!).
***That lunch felt almost like a cheat meal.
I almost had a salad for lunch - the macros were the same.
WE leave friday for our 13hour car ride to visit "home"/Iowa. and then we are camping for the week. I am *hopeful* that I can maintain apples and yogurt for breakfast. I want to continue to track.
BUt I'm getting ahead of myself.
My goal for this week is to track and be under calories. ALL week. That's a lunch and a breakfast and a dinner. No inbetween crap. Instead, a walk, a nap, a massage, etc. a walk. a new top.
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** Went for a 3pm walk instead of a 3pm snack break ** Baby steps. Thanks Justagirl1
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Monday
Workout: 8 miles run, 2 mile walk
Weigh In: 106.8 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 18)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".
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SherryRueter wrote: »** Went for a 3pm walk instead of a 3pm snack break ** Baby steps. Thanks Justagirl
Way to go Sherry! I'd call that a big step; the first step is always the hardest. Great job! xoxo 0 -
Tuesday
Workout: 7 mile crosstrainer
Weigh In: 108.8 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 19)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".
I'm disappointed with the weight gain. Haven't been sleeping much.
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Okay - I'll give your format a try...
Wednesday:
Workout: The WORK: Week 3 PULL (Back, one Bicep, 2 Shoulders, a little squatting and lunging for fun)
+12mins Step increaser through Youtube video: https://youtube.com/playlist?list=PLXAQW66XNcgndVImc7Ytbs_qgQ49Xjeb7
Last Weigh In: 5/1: 105.4
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read proverbs: 1 chap/day.<3
2. Tues Nutrition: 7/10 (snacks at work, had granola....more than I needed, and added sugar. skipped dinner)
3. Do non-food rewards: x
4. Add daily Meditation walks and/or Personal development book reading.
@justagirl81 dang... sleep is so important. Hope you find rest soon.1 -
Wednesday
Workout: 10 mile run
Weigh In: 108.4 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
Daily Goals (for this week) red heart for each day accomplished. 7 possible; goal is at least 5 hearts for each goal.
1. Read Bible New Testament 1 chap/day. (Acts 20)
2. Nutrition level Good or Acceptable daily
3. Maintain dayshift schedule (5a/5p/9p)
4. Take 30 minute nap after shower instead of "poison".
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SherryRueter wrote: »Okay - I'll give your format a try...
I keep playing with my format; I'm trying to stay accountable and grounded as well as open myself up for constructive criticism. ("as iron sharpens iron..."
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