Saturday July 6 Check In
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deskjockey925
Posts: 4,971 Member
- Did I exercise for at least 20 minutes?
- Did I stay within my calorie budget for the day?
- Did I keep track of all the calories I ate or drank?
- Pass days (3+ is fine if you reach the max)?
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Replies
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Today I want to talk about when we slip up or get sloppy on our healthy habits.
How do you reset to get the train back on the tracks?
Are there certain triggers that derail you?
What plans do you have to prevent them from doing so?
Do you have any daily habits that are a must that you cling to no matter what?5 -
How do you reset to get the train back on the tracks?
When I am resetting, I prep a few meals and ingredients for easy use. I try to always start with nutrition because if I am not fueling myself sufficiently, then I won’t be able to perform at my best. It’s funny, I always start with red beans & rice when I am resetting. Then I focus on one exercise and track my food. That meets UAC guidelines. I also always try to focus on having fun with the journey.
Are there certain triggers that derail you? There are sooo many triggers: hubby snacking, stress, cold or hot weather, not eating properly, company, some one needing something, etc.
What plans do you have to prevent them from doing so? I focus on routines so that my healthy habits have a pattern that is easy to follow. I need to setup a few more preventions like a timer on how long I sit to relax.
Do you have any daily habits that are a must that you cling to no matter what? I need to get a mindset on this one. I allow excuses to knock me off my plan too easily.
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If you are trying to start new habits, I want to encourage you not to get discouraged. I am trying to get new habits for indoor activities because it is so hot outside. I had planned to do yoga 5 days a week. Today I was feeling frustrated because I haven't been able to keep up with 3 days much less 5. As I stepped onto my mat, I thought what if I don't have expectations of a certain day and just got curious of how many days I CAN show up on my mat. I think this mindset will welcome me to do it instead of the constant ridicule of you aren't doing enough. I hope this encourages you as much as I think it will me.4
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Saturday 6th July
Exercice: a minimal 30 minutes walking. It rained all day and the pavements were slippery.
Calories: Yes, stayed under budget, even though I went out for lunch.
Tracking: Yes, logged everything.
Pass Days: 0
I don't "slip up", I crash out!
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July 6
Did I exercise for at least 20 minutes 👍
Did I stay within my calorie budget for the day 👍
Did I keep track of everything I ate and drank 👍
Pass days: 0
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18- 19 - 20 - 21 - 22 - 23 - 24 - 25 - 26 - 27 - 28 - 29 - 30 - 314 -
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of all the calories I ate or drank? yes
Pass days (3+ is fine if you reach the max)? 02 -
July 6
Total Days 386
✅ 20 min + exercise
✅ within calories
✅ tracked all
2️⃣ pass days used3 -
I have a lot of triggers, mostly emotional; ones I have found. I'm a stoic Midwesterner by birth and people of my generation tend to only bring out our feelings every now and then. Not saying that is healthy, lol. I'm working thru some cognitive stuff right now to lessen the impact. Not sure what you mean by daily habits, but one of the things I'm reading about is called Response Cards--helpful phrases to combat the sabotaging thoughts and they are to be read daily.
Did I exercise for at least 20 minutes? Yes, mucked and tended to goats.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of all the calories I ate or drank? Yes.
Pass days (3+ is fine if you reach the max)? 2 pass days used5 -
7/6
✅❌✅
🅿️=5️⃣
Lately I’ve been easily derailed. There are times when I’m in the zone and focused and times like now that every distraction throws me off track. Each morning I start with the intention to get back on track and back to basics that I know work. If I can make a few positive choices during the day that’s a win. Biggest challenge right now is getting calories back down to lose mode.4 -
✅✅✅ 3️⃣ pass days left
I’m not often derailed, as my new daily habits are so ingrained. On the odd occasion that I do slip:.
How do you reset to get the train back on the tracks? I look at my before photos. That’s usually enough to set me back on track. I do not want to be that person again.
Are there certain triggers that derail you? No real triggers. I have made peace with my guilt feeling, and generally do not regard the odd slip as a tragedy. I make informed choices. I’m an adult, so that’s fine by me.
What plans do you have to prevent them from doing so? I review my progress daily, and adapt and adjust to circumstances. Being in maintenance helps.
Do you have any daily habits that are a must that you cling to no matter what?
Track, stay under goal, exercise, and do lots of activities to increase endorphins.
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Saturday
- Did I exercise for at least 20 minutes? yes
- Did I stay within my calorie budget for the day? yes
- Did I keep track of all the calories I ate or drank? yes
- Pass days (3+ is fine if you reach the max)? 1 pass day used
Are there certain triggers that derail you? TV ads, stress, tiredness, wrong foods in front of me.
What plans do you have to prevent them from doing so? I often don't go to the staff room on morning tea days as I know I'll eat something I shouldn't. Getting sufficient sleep. I prepare meals for dinner, so I have something healthy to come home too. When I'm tired I often don't make myself something to eat so snack on biscuits, chips etc.
Do you have any daily habits that are a must that you cling to no matter what? No not really except I make sure I move daily and drink at least a litre of water.3 -
✅ 20 min - Did 35 min on the treadmill
✅ within calories
✅ tracked all
July UAC: 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18- 19 - 20 - 21 - 22 - 23 - 24 - 25 - 26 - 27 - 28 - 29 - 30 - 31
How do you reset to get the train back on the tracks? This is a hard one. I don't know that there is anything other than forcing myself to do it. What's gotten me back at it this time around was acid reflux. Waking up at midnight with a lung full of acidic fluid and coughing for hours is miserable. Its directly related to my weight. That's enough for me now.
Are there certain triggers that derail you? Well... Migraines that I can't control, and getting too engrossed in video games. I will almost hyper focus on gaming and lose sight of the weight management.
Do you have any daily habits that are a must that you cling to no matter what? I try to keep a set sleep schedule. This will make sure at least that part of things is consistent.3 -
Yes
Yes
Yes
03 -
July 6
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes (just barely 39 calories left)
Did I keep track of everything I ate and drank? Yes
Pass days: 12 -
7/6
Caleries-no
Exersised- not really. My knee has been botheri ng me today
Logged-yes2 -
7/6
Exercise 20 minutes Yes more of course
Yes to calroies stay in calorie range
Yes to record all food and drink
0 pass1 -
3 x yes, exercise was our piggy weekend cleanup and 15 min of deep stretching. I normally don’t count the piggy cleaning, but it’s a workout that burns more than 200 kcal according to the apple watch. 3/10 doses into Paxlovid, I feel decent.
How do you reset to get the train back on the tracks? I have two non-negotiable habits: nutrition and exercise and I haven’t slipped very much yet. I sometimes slip on calories. I developed a set of morning and evening prompts to get back into the right mindset if needed.
Are there certain triggers that derail you?
Stress, overworking, exhaustion, conflict.
What plans do you have to prevent them from doing so? I do not compromise diet and exercise for work.
Do you have any daily habits that are a must that you cling to no matter what? I do best on a regular routine and when I’m home, I follow the same routine.3 -
made it to the gym for my weight workout plus walked
ate within calorie budget
tracked everything2 -
Yes X 31
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Did I exercise for at least 20 minutes? YES, walked for 42 minutes
Did I stay within my calorie budget for the day? NO
Did I keep track of all the calories I ate or drank? YES
Pass days (3+ is fine if you reach the max)? 11
