Shape Shifters Team Chat - MAY 2024
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5/5-11,842
5/6-4,949
5/7-2,893
5/8-8,421
Bad eating, and little movement while I was at my mom's the past 10 days to help her after her hip replacement, but she is doing well, so I'm back at the hard work, steps should be better from here on out. I ran 4 miles today, Saturday my daughter and I are doing a 5 mile run, she insisted we do 5 miles instead of 2 miles, ugh, lol.4 -
Good morning Shape Shifters. I had a pretty lazy day. It was super foggy in the morning, so I left my camera home since I literally couldn't see much of anything. There could have been dancing bears and unicorns and I would be none the wiser. It cleared up a bit when I was almost home and then I saw a male northern wheatear fairly close by. Very sad I had no camera. I have only seen the female twice before; never a male. I would have loved a picture of it. I do walk that path fairly often, so hopefully I will see it again. When I got home, I started some laundry, had breakfast and then sat down with the puzzle. I really wanted to finish it before my mom showed up. This puzzle had a lot of blue and green so it was challenging, but I got it done and it was still very fun. I did my gym rings workout and the dishes after dinner. Happy Friday everyone
The bird was sitting on this tire here.
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The daily card:
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Friday weigh in
PW: 148.0
CW: 147.7
Thursday Steps
14,3895 -
nancyinmo
Friday weigh-in
Goal zone weight: 124.4
Oof, I’m glad I gave myself a wide range for my goal zone weight lol. The trip for graduation really did me in (as traveling always does). But it was a wonderful graduation ceremony (protests were minimal and contained). Now, we get my girl moved from Indiana to Florida! I’m so happy she will be close to me.4 -
pedal__power
PW 208.2
CW 208.0
Happy Friday! Nutrition tracking wasn't great this week due to workload, but I was more conscientious about my snack choices.
I'm loving the beautiful spring weather and blossoms here! I've been wanting to go for a longer bike ride in the morning, hoping to get that chance this week. Have a good weekend, everyone.4 -
This was shared in my other MFP group and though it is a bit long, it was so worth the read. I guarantee at least 1 of these listed items will encourage you and/or teach you something you didn’t know.
- 1) The most demonized foods, like eggs and meat, are actually the most nutrient-dense foods on the planet.
- 2) Cut off food 3 hours before bed. Cut off fluids 2 hours before bed. Cut off screens 1 hour before bed. You’ll sleep twice as deep and wake up twice as energized.
- 3) If it comes in a package, 99% of the time, it’s not healthy.
- 4) Save that cup of coffee until after that first glass of water, some sun in your face, and a few steps. You'll be amazed at how much better that caffeine can be put to use.
- 5) You only gain the power to change once you take complete ownership for every part of your life.
- 6) Creatine isn’t reserved for bodybuilders. It helps muscle growth and athletic performance, but it also improves cognitive functioning and brain health. Take it daily.
- 7) The more protein you eat for breakfast, the fewer empty calories you’ll eat later in the day.
- 8) Avoid the middle aisles at the grocery store at all costs. They aren’t filled with food. They're filled with artificial chemicals engineered to keep you dependent and addicted.
- 9) Prioritizing sleep and stress management are just as important for your health and weight loss as a consistent workout routine.
- 10) The easiest way to cut bad eating and drinking habits is by pursuing a real, massive purpose.
- 11) Your ability to lead your family as a father/mother is closely tied to your ability to lead yourself. And leading yourself starts with taking ownership of your reality, your health, and purpose.
- 12) You’ll get significantly better results adding 2.5 pounds to the bar and maintaining proper form than adding 25 pounds and ego-lifting. Leave your ego at the door. The only person you need to compete against is yourself.
- 13) The most important ratio is protein to calorie ratio. The more protein you get for every calorie, the better.
- 14) Systems work better than goals for weight loss. But having a goal to aim at is still important. To a man with no destination, no wind is favorable.
- 15) A 15-minute walk after each meal is the most important habit you can form for digestion and metabolic health. 45 minutes of walking a day will easily have you losing 20 pounds in a year.
- 16) Put breakfasts and lunches on autopilot. Prioritize protein, find something you enjoy, and eat the same few things daily. There’s no better way to ensure you’re staying on track for your weight loss goals.
- 17) Who you spend your time with is essential. If every social event is focused around food and alcohol chances are you're going to have a tough time meeting your goals. But if you’re around people who are active and healthy, their habits will rub off on you.
- 18) The older I get the more I realize 0 positive results come from drinking alcohol. It makes you fat, increases the risk of chronic diseases, heightens stress and anxiety, destroys sleep, and increases the risk of depression. Avoid.
- 19) When you’re eating, just eat. Don’t watch TV, scroll on your phone, or listen to music. Lack of focus is an easy way to overeat. Try to be mindful so you can recognize when you're 80% full.
- 20) Anytime you cook protein throughout the week always cook extra. Eating a chicken breast instead of a granola bar is an extremely high ROI swap.
- 21) Learn to enjoy the process of cooking. It's a life skill and the the easiest way to take control of your calories, hit your protein goals, and limit inflammation in your diet.
- 22) An underrated way to keep weight off is building more muscle. Muscle increases NEAT, which burns more calories at rest. So, as you build muscle, you burn more calories even when you aren’t moving or working out.
- 23) The number of calories you burn in a workout is not important. The only thing that matters is did you stimulate the muscle effectively to add more muscle.
- 24) Simply avoiding liquid calories can save you 10-20 pounds a year. Avoid sodas, juices, and alcohol. They’re empty calories and make you fat.
- 25) Use Sundays to plan for the week. Taking 15 minutes on Sunday to plan your meals will save you thousands of calories worth of bad decisions during the week.
- 26) Money means nothing without health. You don’t want to be the guy/gal who works their whole life to retire at 65 but can’t do anything with their newfound freedom because they neglected their health. Remember, a healthy person wants a million things. A sick person wants one.
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@Krysless2 Great info as always Krystal. Even the ones we already know bear repeating. And at the mention of NEAT (Non-Exercise Activity thermogenesis) I'm going to add the link to one of my favorite threads in these forums. Lots of great ideas for adding more activity (i.e. calorie burn) to your day.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p12 -
Hey there!
I hope you're all having a great day!
Last week I had an impromptu phone screen for a new opportunity. It has been a week and I'm waiting for a response for next steps. Putting some positive energy out there and trusting the process and the universe. 🧘♀️2 -
I read some interesting posts. I'm working from my phone so I will come back and reply in a day or so.
A lil inspiration / friendly reminder...
Your diet is more than food. It's what you watch, listen to, read, the people you are around, etc. Be mindful and purposeful of the things you put in your body emotionally, spiritually, and physically.2 -
Gm yall. @Pupowl and @jessicakrall8, please excuse me again on Monday, May 13th, as I've still not gotten too otlr found my scale. I was hoping to have found it by now but no, it's elusive. Ik I packed it.2
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Daily step goal: 10,000
Tue 5/7: 10,731
Wed 5/8: 10,244
Thu 5/9: 11,2492 -
frankwbrown
May week 2
Weigh in day: Friday, May 10
PW: 251.0
CW: 253.9 (↑2.9 lbs; 1.16%)1 -
Most of us I'm sure have heard how difficult it can be to keep the weight off after a significant weight loss. That's where I'm at: I know what I need to do, but doing it's another matter.
I've been reflecting lately on that lack of progress. In fact, not just a lack of progress, but a trend toward undoing my prior progress. This morning, I weighed 255 pounds which is the most I've weighed in over 3 years. So, I need to do what I know I can do, because I've done it before. I'm already well into the fourth year of my weigh loss[/gain] journey (July 10th will be four years). So I'm setting out on a five-year plan to reach my goal weight by December 31st, 2024. (July 10th was an arbitrary start date so I'm going to track by calendar year even though I started mid-year). Going forward, as a reminder to myself, I'm going to post my weight loss/gain regularly. It'll look something like this:
HW:330; GW:220±5; 35.0 pounds to go;
2020:↓46.7; 2021:↓53.0; 2022:↑4.3; 2023:↑7.9; 2024:↑12.5
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Bearchested
Friday
PW: 193.8
CW: 193.83 -
Cre804
Friday
PW 198.5
CW 198.0
I am back to my pre-vacation weight!
Here’s the view from the top in Positano, along with the 20 minutes of steps it took to get there:
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Izzyred9400
Sat weigh in
PW 138.2
CW 139.7
I'm back to my yoyo pattern & can't seem to shake the pounds off consistently.I'm trying not to get down by it but its still so annoying.
I'm inspired by all the posts & tips.I walk & exercise alot & usually stay within my calorie goal.
I've had a busy week with appointments & been nursing a strained shoulder.I had bloods done at the doctors & they keep threatening me with statins,I already take meds for high blood pressure.So I got a nice surprise when my cholesterol had gone down so they advised re diet & will test again in a year.I also have white coat syndrome & they said they wouldn't take it as its always high when I go to the surgery.I stupidly said "I feel OK " so they took it & it was 175/85 😱 thankfully they ignored it as that morning it was 115/57 at home.3 -
My steps,sorry for the long list
5/6 16,773
5/7 16,228
5/8 18,248
5/9 17,557
5/10 15,8254 -
Good morning everyone!
@jessicakrall8 and whoever else is playing, Im leaving for my 5k in about 2 minutes. See y'all soon. 🌞1 -
Good morning Shape Shifters. My mom is here now and I am already very exhausted, lol, so I am going to keep it very short. We went for a walk yesterday but didn't see that much. She picked out some puzzles to borrow from me, I cooked for us and then had an early night. Happy Saturday everyone
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This discussion has been closed.