SUMMER COUNTDOWN GOALS!
Replies
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Okay - I am off work until Wed. Things are so intense with this eldercare and funeral. Praying my moms strength continues to improve daily.
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Wednesday
Workout: 6 mile CT, 1 mile walk
Weigh In: 107.5 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (2 Corinthians 9) ****
2. Nutrition level Good or Acceptable daily****
3. Maintain dayshift schedule (5a/5p/9p) * (nightshift for a little while)
4. Taper down to two "poison garbage cancer wrinkle sticks" per day.***0 -
🙏🏽 for your mom, @SherryRueter. Thankful for a lil relief from the heat!2
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Thursday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
Friday
Workout: 6 mile CT, 1 mile walk
Weigh In: 108.2 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (2 Corinthians 10) *****
2. Nutrition level Good or Acceptable daily*****
3. Maintain dayshift schedule (5a/5p/9p) ** (nightshifted for a little while)
4. Taper down to two "poison garbage cancer wrinkle sticks" per day.****0 -
SherryRueter wrote: »Okay - I am off work until Wed. Things are so intense with this eldercare and funeral. Praying my moms strength continues to improve daily.
Prayers said for your mom Sherry. 1 -
Saturday
Workout: 8 mile run, 2 mile walk
Weigh In: 108.2 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (2 Corinthians 11) ******
2. Nutrition level Good or Acceptable daily*****
3. Maintain dayshift schedule (5a/5p/9p) *** (nightshifted for a little while)
4. Taper down to two "poison garbage cancer wrinkle sticks" per day.****
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Sunday
Workout: 8 mile run, 2 mile walk
Weigh In: 108.7 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (2 Corinthians 12) *
2. Nutrition level Good or Acceptable daily*
3. Taper down to two "poison garbage cancer wrinkle sticks" per day.
This weight gain is disappointing. I am stopping probiotics all together for a while.0 -
Monday
Workout: 8 mile run, 2 mile walk
Weigh In: 105.8 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Galatians 1) **
2. Nutrition level Good or Acceptable daily**
3. Taper down to two "poison garbage cancer wrinkle sticks" per day.
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I debated on using the scale this morning so, I used my tape measurer and it had me down about 1inch in the waist. It was unbelievable, so I said to myself, I have to be down in weight also. And I am! Stepped on the scale twice. Both read 102.6
I do feel good - even without knowing that number. The last 2 weeks I have been very intentional about eating food (not processed as much), and resting. Granted, I have not been doing my weight lifting, so some of that drop is definitely inflammation from strength training that was released. Some of it was my Nutrition plan being Vegitarian except 1 meat at dinner time. And, some of it has to be muscle loss, since I am not weight training and have not been for the past 3 or 4 weeks.
Today I did a very low weight 3#-8# workout. It went well, by no means was hard, but I was able to use that weight and do high reps without pain. And that was the goal.
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Mom is heading in the right direction so far. Praying for a bubble of protection around her. I cannot imagine losing her. I know it will one day come, but I cannot imagine how hard that will be.
It looks like you both are going thru your workouts and making progress. nice job.0 -
justgirl81 wrote: »Sunday
This weight gain is disappointing. I am stopping probiotics all together for a while.
I haven't been doing Probiotics the past 3-4 weeks. But i have been focusing on getting in my veggies - more of a "feed my healthy gut bacteria" approach, as opposed to diversifying the current bacteria that live there.
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Tuesday
Workout: 8 mile run, 2 mile walk
Weigh In: 108.6 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Galatians 2) ***
2. Nutrition level Good or Acceptable daily***
3. Taper down to two "poison garbage cancer wrinkle sticks" per day.0 -
SherryRueter wrote: »I debated on using the scale this morning so, I used my tape measurer and it had me down about 1inch in the waist. It was unbelievable, so I said to myself, I have to be down in weight also. And I am! Stepped on the scale twice. Both read 102.6
I think that's great Sherry! So happy for you!
How tall are you if I may ask?
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SherryRueter wrote: »justgirl81 wrote: »Sunday
This weight gain is disappointing. I am stopping probiotics all together for a while.
I haven't been doing Probiotics the past 3-4 weeks. But i have been focusing on getting in my veggies - more of a "feed my healthy gut bacteria" approach, as opposed to diversifying the current bacteria that live there.
Nice. If I do any more veggies I may turn green. lol. Easily 15 servings/day. I'm like a bunny. lol0 -
justgirl81 wrote: »SherryRueter wrote: »I debated on using the scale this morning so, I used my tape measurer and it had me down about 1inch in the waist. It was unbelievable, so I said to myself, I have to be down in weight also. And I am! Stepped on the scale twice. Both read 102.6
I think that's great Sherry! So happy for you!
How tall are you if I may ask?
5'0" but I round up to 5'1"0 -
Hi all, I would like to try again at losing a bit of weight this summer and increase healthy habits. I have been stuck at around 135 lbs for 3 years now which doesn’t feel that great on me, and many of my clothes don’t fit anymore.
Also I am 59. I am 5’5” tall and weight 135 lbs. I am under a lot of stress. I was diagnosed with full-blown osteoporosis in July 2023. I need to get on a drug treatment for that but still debating which drug. I also have high cholesterol and need to reduce that. I enjoy cooking and eating very much. I have a huge sweet tooth. My elderly parents live with us and they have dementia, but I don’t want to “kick them out” until they need nursing home care. That day may be coming soon. I work more than full-time. I have a husband but no kids. I am quite physically active; I walk a lot, hike, bike and hit the gym regularly, but I have zero routine. My personal life happens in the spaces around on my parents’ needs and their many medical appointments.
Based on the above, my goals are:
Nutrition and weight goals:- GW 126 lbs (CW 135 lbs)
- 1200 mg of calcium per day, through a combo of supplements and nutrition (I have osteoporosis)
- < 200 mg of cholesterol per day
- 90g of protein per day
- 1250 cal a day to lose 1.5 lbs per week until end of August (1950 cal a day for maintenance after reaching GW)
Lifestyle goals:- Work out at the gym 3x per week (mostly for core and general strength, sometimes swimming, currently I only make it about once per week)
- Biking 2x per week
- Walking 1/2 hour a day
- Hiking up a local mountain 1x per week (a new routine)
- Sleep 7.5 hours a night (I am terrible at going to bed and often stay up all night to finish my work or to surf the web mindlessly because I am so busy during the day)
- Find some me-time to follow my creative passions
I think a realistic goal is for me to check in 1x per week and report on the week. I just feel completely overwhelmed with my caregiving tasks right now, and I see that several of you are caregivers as well, and my heart goes out to you. It’s a tough, tough job but we are giving back to our parents and protecting them as they decline. They desperately need us.
Take care everyone, you are doing great!
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hamstercheeks wrote: »Hi all, I would like to try again at losing a bit of weight this summer and increase healthy habits. I have been stuck at around 135 lbs for 3 years now which doesn’t feel that great on me, and many of my clothes don’t fit anymore.
Also I am 59. I am 5’5” tall and weight 135 lbs. I am under a lot of stress. I was diagnosed with full-blown osteoporosis in July 2023. I need to get on a drug treatment for that but still debating which drug. I also have high cholesterol and need to reduce that. I enjoy cooking and eating very much. I have a huge sweet tooth. My elderly parents live with us and they have dementia, but I don’t want to “kick them out” until they need nursing home care. That day may be coming soon. I work more than full-time. I have a husband but no kids. I am quite physically active; I walk a lot, hike, bike and hit the gym regularly, but I have zero routine. My personal life happens in the spaces around on my parents’ needs and their many medical appointments.
Based on the above, my goals are:
Nutrition and weight goals:- GW 126 lbs (CW 135 lbs)
- 1200 mg of calcium per day, through a combo of supplements and nutrition (I have osteoporosis)
- < 200 mg of cholesterol per day
- 90g of protein per day
- 1250 cal a day to lose 1.5 lbs per week until end of August (1950 cal a day for maintenance after reaching GW)
Lifestyle goals:- Work out at the gym 3x per week (mostly for core and general strength, sometimes swimming, currently I only make it about once per week)
- Biking 2x per week
- Walking 1/2 hour a day
- Hiking up a local mountain 1x per week (a new routine)
- Sleep 7.5 hours a night (I am terrible at going to bed and often stay up all night to finish my work or to surf the web mindlessly because I am so busy during the day)
- Find some me-time to follow my creative passions
I think a realistic goal is for me to check in 1x per week and report on the week. I just feel completely overwhelmed with my caregiving tasks right now, and I see that several of you are caregivers as well, and my heart goes out to you. It’s a tough, tough job but we are giving back to our parents and protecting them as they decline. They desperately need us.
Take care everyone, you are doing great!
Welcome! I look forward to seeing you post.
Yes, I am a recent "primary care" decider for my mother, 77yr. I live 13 hours away, so a lot of what i do is call the doctor and share info with my 2 older brothers. Man, this care taker role is NOT for the weak at heart. it takes a lot of strength.
I Totally and completely get the 10# you want to lose. Its a feeling for sure. You can do this! It sounds like you have many healthy habits already, its just a little baby step more into consistency.0 -
Wednesday
Workout: 6 mile CT, 2 mile walk
Weigh In: 109.0 lbs (soooo backed up. miserable)
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Galatians 3) ****
2. Nutrition level Good or Acceptable daily****
3. Taper down to two "poison garbage cancer wrinkle sticks" per day.
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Slim in 6 express *High Rep workout, biceps, triceps, shoulders and back.
Nutrition feeling on point. Mainly because I am very much NOT having processed/ultra processed foods.
Sorry Justagirl that you are backed up. Does the doctor ever tell you why this continues to happen?
Mom did good at yesterday's appt. Her heart eCHO went to 35% so that's great. I am guessing sometime next week she will get to go home.
Work is slow today, just the way it is at a help desk.
Hope you all had a good day.
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Thursday
Workout: 6 mile CT, 2 mile walk
Weigh In: 108.5 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Galatians 4) *****
2. Nutrition level Good or Acceptable daily*****
3. Taper down to two "poison garbage cancer wrinkle sticks" per day.
Been retaining tons of water. That always happens when I'm smoking. If I really want to drop this last 5lbs, the tobacco has to go!
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Sherry,
Doctor says it's just IBS. Stress management and healthy lifestyle choices (NO SMOKING) are the best remedies.
You are doing fantastic girl! Happy that your mom is getting released. 0 -
Friday
Workout: 5 mile walk
Weigh In: none
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
Saturday
Workout: 8 mile run
Weigh In: 107.8 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Galatians 5) ******
2. Nutrition level Good or Acceptable daily*******
3. Taper down to two "poison garbage cancer wrinkle sticks" per day.0 -
Sunday
Workout: 10 mile run
Weigh In: 107.6 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Galatians 6) *
2. Nutrition level Good or Acceptable daily
3. Taper down to two "poison garbage cancer wrinkle sticks" per day. *0 -
I was browing instagram, came across a nutritionist and LOVE her content. *Happens to me a lot*
This is one of the posts. I thought I would share. I used to be constipated a LOT. I didn't really "Change" anything but, things move through me better now. The one thing that shifted is that I get up at 5am and from 5-6am I sip on my water.... 24-32 oz glass of pre-workout (water plus 2 scoops of a caffiene bcaa powder). I never related this to how I always have to "GO" before I workout (who wouldn't, its a large amount of water). Sharing her post below. Skip of you don't wanna read it.
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I had my client make just ONE little change (that doesn’t involve spending a ton of $) and her bloat totally went away.
➡️ WHY?
Because it made her bowel movements more regular and complete!!
WAIT! Don’t stop reading yet ➡️➡️ Even if you’re going everyday, you can still be super backed up if your BMs aren’t complete. This feels like:
- You’re still bloated or full-feeling after going
- You get a lot of string-like pasty poops
- Your poops are hard or, my personal favorite, deer pellet poops
And when you’re backed up, there’s not a lot of space for gas & liquid in your gut to move through… and you end up feeling like this: 🎈 (which could also be because you have more poop inside you than you think)
So what’s the one thing that I told my client to try that actually helped??
💫 Chug a big glass of ice cold water first thing when you wake up! Thats it!
WHY does this help??
Cold temperatures & large volumes stimulate something called the gastrocolic reflex, which stimulates movement & contractions through the gut and your poop reflexes.
This reflex is most active in the morning hours, so the goal is to take advantage of that and do things that spark it the most.
More movement & contractions ➡️ more satisfying & complete poops ➡️ less back up ➡️ less bloat!!
The more your gut & brain receive a signal/urge to go and you respond to it, the more those signals will be more consistent & reliable.
In other words, we’re training your brain & gut to get on your team vs. battle against you every day, leading to more and more symptoms.
➡️ WILL THIS WORK FOR YOU?
IMPORTANT: whether or not it works depends on YOUR specific brand of bloat!
Piecemealing stuff you find online can only get you so far. Working with an expert can give you personalized strategies for YOUR specific brand of bloat (I say brand because there are SO many different types of bloat!)
💌 @realgood_nutrition1 -
justgirl81 wrote: »Thursday
Been retaining tons of water. That always happens when I'm smoking. If I really want to drop this last 5lbs, the tobacco has to go!
I agree, that one little change will impact your health in SUCH a positive way girlfriend. have you been able to taper down at all yet? What's holding you back from stopping?0 -
Monday
Workout: 8 mile run
Weigh In: 107.2 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Ephesians 1) **
2. Nutrition level Good or Acceptable daily*
3. Taper down to two "poison garbage cancer wrinkle sticks" per day. *
I want to stop smoking so badly. I want to have nice skin and energy again. Most importantly, I want to fulfill my covenant with Heavenly Father God and my Lord Jesus Christ and walk with the Holy Spirit.
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SherryRueter wrote: »justgirl81 wrote: »Thursday
Been retaining tons of water. That always happens when I'm smoking. If I really want to drop this last 5lbs, the tobacco has to go!
I agree, that one little change will impact your health in SUCH a positive way girlfriend. have you been able to taper down at all yet? What's holding you back from stopping?
Great question Sherry! I appreciate you caring.
I had to stop and think to answer. I think it's the one time in the day I allow myself to sit down and not feel guilty about sitting and not working.0 -
I feel like I have so much on my plate with elder care for my mom, and then my brother asks me to do a couple things for him. On top of full time work (thankfully and appreciatively I can do a few tasks while there). Some days, I just thank the lord for everything - and some days i wish he wouldn't trust me so dang much to handle it all. Growing older certainly isn't as I expected.
I listened to a podcast segment on the way into work. It was talking about how from the age of 40-60 you can make dramatic changes in your health for the better, or for the worse. The choice is yours. A Healthier lifestyle ... Impacts how frequently you will visit the doctor from 60-80+
It's really all up to us and how we want that final chapter to go.
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elliptical today plus mobility work
yesterday food was not on point.
Today it will be. back to the grind.
I really enjoy how a workout can relax my mind.
I really hate how a phone/ social media distracts and makes me feel more anxious.
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Hi Pals. In for a quick stop in. Spent the last week with my mom in the hospital. Went in for something minor, then kidney issues. Sigh. She was discharged yesterday and doing much better.
And - after practically fasting for the last week (full of stress, no appetite, and literally ate the leftover bits of her hospital food for 7 DAYS) the scale reports I’m down .4 from when I weighed a week ago. A whopping .4 pounds.
Someone make it make sense. I cursed that scale in 40 different languages! 🤣. I think the Almighty is trying to tell me something. Not sure what. Stop focusing on what’s not important. Be thankful for what you have. Not sure. But gonna dust myself off, eat better, find my ideal weight based on body fat, age, etc. and go from there!
Missed yall!0
