SUMMER COUNTDOWN GOALS!
Replies
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SherryRueter wrote: »@justgirl81 - Hugs and prayers.
I have a terrible sinus issue. Likely the new FLiRt varient of covid No workout for me today. I did get in my steps the last few days at least. Nutrition is under calories (pretty sure on that).
I've known SOOOO many people who've had that this past month Sherry! Hugs and prayers to you also girly
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First workout in a long time. chose to do some 45sec on, 15sec rest - body weight, 30min workout. I can tell I am still not well as my endurance is less. But it felt nice to move first thing in the morning.
@justgirl81 It’s great that you’re looking into possible underlying causes. It sounds like you crave a moment of peace (which is something we all crave). Exploring the biochemical angle could definitely be insightful.0 -
“Peace”. Sigh. If only ! Busy weeks still coordinating care for my mom. Just started back with CG Iron yesterday and sore today. Will lower weights this time around and only do three days of IRON to incorporate the activities I love and miss - TRX, Pilates, kettlebell, boxing, step aerobics. Have a schedule I can stick to - just mentally exhausted. Hope everyone is doing ok.2
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Tuesday
Workout: 6 miles CT, 2 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. (1 Thessalonians 2)***
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day. **
4. Max 2 cigars/day; progress.
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CeeBeeSlim wrote: »“Peace”. Sigh. If only ! Busy weeks still coordinating care for my mom. Just started back with CG Iron yesterday and sore today. Will lower weights this time around and only do three days of IRON to incorporate the activities I love and miss - TRX, Pilates, kettlebell, boxing, step aerobics. Have a schedule I can stick to - just mentally exhausted. Hope everyone is doing ok.
I was wondering and praying for you. I hope the care for your mom gets lighter so you can find glimmers in your day to do a few things that make your soul happy.
I just started back today for workouts - did a 30min total body - hoping that I went light enough so I'm not sore tomorrow. HOPING to get back to Epic Endgame by Friday.
On a happy note - Mom is getting released to go home today! WOO HOO
also.... my Bicep curls are progressing - lifted 8# today during therapy without pain.
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Thanks so much @SherryRueter. I so appreciate the prayers. I thought of us when I received this today - esp you @justgirl81. We can and will be successful!
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Wednesday
Workout: 8 miles 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. (1 Thessalonians 3)****
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day. ***
4. Max 2 cigars/day; progress.
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CeeBeeSlim wrote: »Thanks so much @SherryRueter. I so appreciate the prayers. I thought of us when I received this today - esp you @justgirl81. We can and will be successful!
Thank you CeeBee!
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Thursday
Workout: 8 miles run, 2 mile walk
Weigh In: 108.0 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. (1 Thessalonians 4)*****
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day. ****
4. Max 2 cigars/day; progress.*0 -
copy and paste from another post....
Weight loss is tricky - our bodies can react to things differently.
Some things I learned.- To change eating habits it needs to be gradual and take place over time. Like training for a race - changing eating habits takes practice.
- Don’t count calories, don’t label foods as good or bad
- Know in your heart you can do this
- Endurance athletes need carbohydrates.
- Eat easy to digest nutrient rich foods before your workout
- Save the protein for after the workout to build and repair muscles
- Keep a food log - use what ever format is easiest - but having a spreadsheet where you can get a count of foods by meal is eye opening!
- Over the course of a day aim for 1/2 of your intake to come from fruits and vegetables, 1/4 whole grains, then proteins, fats, etc.
- Have fun and experiment with different foods.
- Try vegetarian and vegan recipes. Chicken breast with 1/4 sweet potato and 1/2 cup of steamed broccoli gets boring
- Practice portion control - look at your plate or bowl and load up on the veggies
- Don’t beat yourself up for eating 1/2 a pie or 1/2 dozen donuts at once. It will happen. Especially during different seasons of the month/quarter/life.
- Your body needs fuel.
- Build a meal and snack plan for the week + shopping list to support it. Too far out? How about three days then?
- The scale is brutally honest and sometimes it will appear you are not making progress. Keep at it and stay focused.
- If you are not already, add in strength, yoga, and a daily walk (doesn’t have to be far, do it at a different time than your training)
- Be patient and congratulate yourself for ever win.
- You got this.
- Keep at it and stay focused
=== And my own add on .... I look at the lifestyle habits of my older relatives and try to remember, is that what I want also? make a line in the sand and simply choose to step over it and not go back.0 -
Friday
Workout: 8 miles run
Weigh In: 108.4lbs
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. (1 Thessalonians 5)******
2. Nutrition level Good or Acceptable daily. **
3. 8 hours consecutive bedrest/day. *****
4. Max 2 cigars/day; progress.*0 -
Saturday
Workout: 8 miles run
Weigh In: no weigh in
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 Thessalonians 1)*******
2. Nutrition level Good or Acceptable daily. ***
3. 8 hours consecutive bedrest/day. ******
4. Max 2 cigars/day; progress.**
Sunday
Workout: 5 miles walk
Weigh In: 105.8 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. (2 Thessalonians 2)*
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day. *
4. Max 2 cigars/day; progress.*
5. Cut out bisacodyl.
TMI WARNING>>>>I've been using bisacodyl tablets to keep things at least moving through somewhat. I am striving to eliminate them completely this week as I don't want to get in the habit of using a laxative because they can damage the colon.
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Sun: Leg day - Rearend still aches from this. Used my mini ball to rollout my periformis.
Mon: Cardio Day - Millionaire Hoy fitness on youtube - kickboxing. I love that I can get in 5000 steps during his 35+min workout.
Newsletter from my email:
You don’t need to be in a calorie deficit every day.
A bit like having saving goals, as long as you save on more days than you don’t you’ll be fine.
The more days you get each week being able to save (or in this case spend) you’ll progress better.
The size of the deficit is also what we can call “aggressive” if it’s too big.
The more aggressive the deficit, the faster the progress.
But just the same as money, there are trade-offs with this.
For instance, if you were saving money for a downpayment on a mortgage.
You could put away 10% of your monthly payslip, it may take years to save the money needed, but your quality of life wouldn’t be negated much.
If you saved 50% of your payslip, well life could get tough and you could sacrifice how much you enjoy life in a bid to get there quicker.
Some people have an amount of trade off they're willing to endure to get to that point.
In my opinion, slower progress often is easier to sustain.
But like everything else, it's up to you!
Until tomorrow,
James0 -
Monday
Workout: 6 mile CT, 4 miles walk
Weigh In: 108.8 lbs (so backed up again.)
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 Thessalonians 3)**
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day. *
4. Max 2 cigars/day; progress.*
5. Cut out bisacodyl.
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Hi all, I haven't been too active in this thread/group since trying to work through my body's issues and getting the HRT thing going. That has been helping a lot, and while summer is almost over, I'm finally feeling like my body is "up" to getting back to my workout routine without sacrificing my job or business ventures.
I'll have to start out easy and light due to an "off" at this past weekend's races, but no serious issues, just bumps, bruises, and a chunk of elbow flesh missing lol. Enough to warrant a light start, not enough to warrant no start (in fact, light use seems to help a lot with the swelling right now).0 -
Tuesday
Workout: 8 mile run, 2m walk
Weigh In: 108.6 lbs (so frustrating)
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. (1 Tim 1)***
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day. *
4. Max 2 cigars/day; progress.*
5. Cut out bisacodyl.
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Newsletter:
The purpose of a calorie tracker is to have a rough estimate on the amount of food and energy you require.
Everyone's is about the same.
We all have goals within them. Protein. Carbs. Calorie targets.
But if you implement it and you don’t lose weight. THAT IS OK.
Reduce calories another 10% until it works.
I’d rather you had 2 weeks not losing fat than the alternative.
Which would be you starving in your first week, breaking from your diet and binging coming to the conclusion that you’re not cut out for dieting.
Which just isn’t true!
So use that amount as a reference, then move from there.
If you’re too hungry and losing weight pretty fast, maybe eat more.
It's about finding the sweet spot for adherence and sustainability.
You are to be your best own scientist.
Until tomorrow.
James0 -
HoneyBadger302 wrote: »Hi all, I haven't been too active in this thread/group since trying to work through my body's issues and getting the HRT thing going. That has been helping a lot, and while summer is almost over, I'm finally feeling like my body is "up" to getting back to my workout routine without sacrificing my job or business ventures.
I'll have to start out easy and light due to an "off" at this past weekend's races, but no serious issues, just bumps, bruises, and a chunk of elbow flesh missing lol. Enough to warrant a light start, not enough to warrant no start (in fact, light use seems to help a lot with the swelling right now).
WElcome back. IT sounds like you're keeping a going. Hope you're healing better.
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Starting a real program for my routine. I was doing Caroline Girvan Epic Endgame but, i don't know, it just didn't feel right. She's good and all, don't get me wrong. It just felt like I was ready to move back to my Beachbody programs.
They have some called SuperBlocks, which are 30mins in length and, I found one that is split by bodypart. Since my bicep still needs light weights, and my rotater cuff and rear delts do also. And, lets not forget how much my shoulder hurts at 2am, which wakes me up.....
My hopes is that this split of workouts will strengthen the tiny muscles that need to be worked.
And the workout Length : 30mins allows me to add 15-30 mins cardio or stretching.
It all comes down to the MINDSET muscle though doesn't it? It’s all up to me. We all face barriers. It’s up to me how I choose to handle them. Working on nutrition goals is hard. I want to keep in mind that It’s up to me to push daily and prove to myself how much I want it.
The grind:
Day1: Back ✅
And Millionaire hoy 30min. No equipment hiit cardio:
https://youtu.be/2mxbBC8CfgY?si=vwR3xCC8ElbM-LSV
Also some of my PT exercises. Door handle rotater cuff and mini ball periformis release.1 -
Hi All. Sticking to my nutrition goals just in a funky mindset. Overanxious despite everything I tell myself about worrying. I’ll get there. It’s been my mom who has taken most of my time but I’m not witnessing some cognitive deterioration of my dad. Day by day. Breath by breath. 🙏🏽🙏🏽1
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CeeBeeSlim wrote: »Hi All. Sticking to my nutrition goals just in a funky mindset. Overanxious despite everything I tell myself about worrying. I’ll get there. It’s been my mom who has taken most of my time but I’m not witnessing some cognitive deterioration of my dad. Day by day. Breath by breath. 🙏🏽🙏🏽
Hugs and prayers!!!
Have you researched coconut oil?0 -
Thank you for the kind words! Need them both! No @justgirl81. Haven’t researched coconut oil. Benefits??0
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I don't know where my Wednesday post went.
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Thursday
Workout: 5m walk
Weigh In: no weigh in
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
Friday
Workout: 6 miles CT
Weigh In: 108.8 lbs (sad)
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. (1 Tim 2,3,4)******
2. Nutrition level Good or Acceptable daily. ****
3. 8 hours consecutive bedrest/day. ***
4. Max 2 cigars/day; progress.*
5. Cut out bisacodyl.*0 -
Saturday
Workout: 8 mile run, 2 mile walk
Weigh In: 106.8 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. (1 Tim 5)*******
2. Nutrition level Good or Acceptable daily. ****
3. 8 hours consecutive bedrest/day. ****
4. Max 2 cigars/day; progress.**
5. Cut out bisacodyl.**0 -
Sunday
Workout: 8 mile run, 2 mile walk
Weigh In: 107.7 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. (1 Tim 6)*
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day. *
4. Max 2 cigars/day; progress.
5. Cut out bisacodyl.*0 -
@ceebeeslim - Google search
10 Evidence-Based Health Benefits of Coconut Oil https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil#faq
[*] Encourages fat burning
[*]Has antimicrobial effects
[*]Lessens hunger
[*]Helps reduce seizures
[*]Boosts skin health
[*]Protects your hair
[*]Improves oral health
[*]Reduces symptoms of Alzheimer’s
[*]Source of antioxidants
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Today was Weighted Legs + Body weight Legs + Abs. I workout every morning, presently doing a 20 min strength with weights, 30min cardio or bodyweight then Abs. For example, Friday I did chest with weights, then 25mins body weight chest with cardio and ended with Abs.
This past weekend we went on a trip to Six Flags for Saturday with my hubby and our daughter + her boyfriend. It was a great time. A 4.5 hr drive... So glad to be home.... Next saturday we leave to go to NW iowa.... (13 hour drive). I'm dreading the drive already - but visiting mom for a week will be priceless. She's 77yrs. and had a severe Heart attack Jun 28, 2024. We are still working thru her doctor and rehab appts. but she is at home and seems to be doing well. She lives alone (dad already passed).
Sunny and warmish here (85 degrees). Perfect for an after work walk today.0 -
This touched my heart today:
Fear of Your Parents' Old Age**
"There is a break in the family history, where the ages accumulate and overlap, and the natural order makes no sense: it’s when the child becomes the parent of their parent."
It’s when the father grows older and begins to move as if he were walking through fog. Slowly, slowly, imprecisely.
It’s when one of the parents who once held your hand firmly when you were little no longer wants to be alone.
It’s when the father, once strong and unbeatable, weakens and takes two breaths before rising from his seat.
It’s when the father, who once commanded and ordered, now only sighs, only groans, and searches for where the door and window are—every hallway now feels distant.
It’s when one of the parents, once willing and hardworking, struggles to dress themselves and forgets to take their medication.
And we, as their children, will do nothing but accept that we are responsible for that life.
The life that gave birth to us depends on our life to die in peace.
Every child is the parent of their parent's death. Perhaps the old age of a father or mother is, curiously, the final pregnancy.
Our last lesson. An opportunity to return the care and love they gave us for decades.
And just as we adapted our homes to care for our babies, blocking power outlets and setting up playpens, we will now rearrange the furniture for our parents.
The first transformation happens in the bathroom. We will be the parents of our parents, the ones who now install a grab bar in the shower.
The grab bar is emblematic. The grab bar is symbolic. The grab bar inaugurates the "unsteadiness of the waters."
Because the shower, simple and refreshing, now becomes a storm for the old feet of our protectors.
We cannot leave them for even a moment.
The home of someone who cares for their parents will have grab bars along the walls. And our arms will extend in the form of railings.
Aging is walking while holding onto objects; aging is even climbing stairs without steps. We will be strangers in our own homes. We will observe every detail with fear and unfamiliarity, with doubt and concern.
We will be architects, designers, frustrated engineers. How did we not foresee that our parents would get sick and need us?
We will regret the sofas, the statues, and the spiral staircase. We will regret all the obstacles and the carpet.
Happy is the child who becomes the parent of their parent before their death, and unfortunate is the child who only appears at the funeral and doesn't say goodbye a little each day.
My friend Joseph Klein accompanied his father until his final moments.
In the hospital, the nurse was maneuvering to move him from the bed to the stretcher, trying to change the sheets when Joe shouted from his seat: Let me help you. He gathered his strength and, for the first time, took his father into his arms. He placed his father's face against his chest.
He cradled his father, consumed by cancer: small, wrinkled, fragile, trembling. He held him for a long time, the time equivalent to his childhood, the time equivalent to his adolescence, a long time, an endless time. By Your Side Nothing Hurts
Rocking his father back and forth. Caressing his father. Calming his father. And he said softly:
- I'm here, I'm here, Dad! "What a father wants to hear at the end of his life is that his child is there."
I love you, Dad, wherever you are, I always think of you, I will never forget you...
Credits to the rightful owner
Sent from Yahoo Mail for iPhone
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@SherryRueter. The post took my breath away. I am probably the most blessed woman in the world. Thank you for offering me this new insight and perspective when all I was ready to do this morning was be worried, stressed, frustrated, and glum. 🙏🏽❤️2
