FALL FITNESS!
Replies
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CeeBeeSlim wrote: »Been on plan for several days. Lowest weight since August. Biggest factors I think - no processed sweets - not even a cookie or chip; tons of water; 10k daily steps at maxxing at 1200 calories. I’m not even craving sweets - which is great because there are 2 huge homemade cakes sitting in the kitchen to celebrate my moms birthday today. I. Will. Pass.
Congrats on being down #. That always feels good and being UNPROCESSED! AMEN To That!
Hope Mom had a good birthday.
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My readings were all about having Faith. Having faith that God will deliver you your hopes. This all comes from my mom needing/going to get a defibulator/pacemaker. And my brothers thinking, welp, maybe she will die on the table, she better not get one. Seriously bro? But, mom and I think its a good idea and the doctor does also. Yes, mom is 77yr. but they think this is a good move. and it sounds promising for her to get a little more energy and help her heart. So having the faith that surpasses all human understanding to keep my hearts and minds in Christ Jesus.
Yesterday food, 100% on plan, on calorie range. On taste buds as perfect.
Today, trying a new item. Pizza waffle (homemade.)
Oct 22: 🧮. 🥩 🥏 🚶 🏋️ ❌💊 20min ellip. 40min cardio(millionare Hoy 10K - only did 1/2 of it) 380 calories for a burn. 60mins. and 8000 steps. LOL. So todays step count will be around 20,000 for sure. Just goes to show... steps are good to track, but the daily calorie burn MATTERS MORE. AND.... the food you eat matters MOST.
Oct 21: 🧮. 🥩 🥏 🚶 🏋️ ❌💊 PT and foam rolling at the gym. Quads and Glutes + shoulder. Core.1 -
Tuesday
Workout: 6m CT, 4m walk
Weigh In: 107.9 lbs (TMI, backed up)
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. (Revelations 22) ***
2. Nutrition level Good or Acceptable daily.**
3. 8 hours consecutive bedrest/day.***
4. Max 3 cigars/day; progress.
5. Invest 1 hour/day minimum in something social outside work. **0 -
SherryRueter wrote: »My readings were all about having Faith. Having faith that God will deliver you your hopes. This all comes from my mom needing/going to get a defibulator/pacemaker. And my brothers thinking, welp, maybe she will die on the table, she better not get one. Seriously bro? But, mom and I think its a good idea and the doctor does also. Yes, mom is 77yr. but they think this is a good move. and it sounds promising for her to get a little more energy and help her heart. So having the faith that surpasses all human understanding to keep my hearts and minds in Christ Jesus.
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Love this Sherry. I try to remember that, even if things don't turn out exactly as we'd like in this life, because of Lord Jesus Christ, we will have joy and perfect health in the next. Our faith in Lord Jesus is the fuel that keeps us heading in the right direction.
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Oct 23: 🧮. 🥩 🥏 🚶 🏋️ ❌💊 10min ellip, 5 stretch, 60 Glutes and Hamstrings (300 cal. burn)- 70min total. 2500 steps
@justgirl81 - as you said " Our faith in Lord Jesus is the fuel that keeps us heading in the right direction. Loved that. thanks. Hope you have a blessed day. Whats happening on the unacceptable nutrition days? Have you tried to dive into that and journal/analyze it?1 -
Wednesday
Workout: 6m CT, 4m walk
Weigh In: 106.5lbs
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 in order1 chap/day. (Genesis 1) ****
2. Nutrition level Good or Acceptable daily.**
3. 8 hours consecutive bedrest/day.****
4. Max 3 cigars/day; progress.
5. Invest 1 hour/day minimum in something social outside work. ***0 -
Oct 25: At Gym Leg day W1D3 - 15min warm up. 6min workout - stretched at home bc keith was with me. Want to do ellip later. goal today is to eat way under calories. Yesterday was waaaayyyyyyy over.
I am 75% compliant with my calorie range.
Weight 107.0 (boo...hisss)
Oct 24: ❌ 🥩 🥏 🚶 🏋️ ❌💊 (-7) OVER ON CALORIES. ATE CRAP.
10min ellip, 5 stretch, 60 Cardio (300 cal. burn)- 70min 400 total. 7500 steps
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Thursday
Workout: 5m walk
Weigh In: No weigh in
Nutrition: good (Good/Acceptable/Unacceptable/Terrible)
Friday
Workout: 6m CT, 4m walk
Weigh In: 104.7 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 in order1 chap/day. (Genesis 2, 3) ******
2. Nutrition level Good or Acceptable daily.****
3. 8 hours consecutive bedrest/day.******
4. Max 3 cigars/day; progress. *
5. Invest 1 hour/day minimum in something social outside work. *****0 -
Really feeling like I hate doing all this planning….. only to destroy it by a day or 2 a week. The easier road would be to BE ALL IN …. Which I have dismissed remembering this past week.
If I were to be all in, I would accomplish the goal and be done. Why is that so hard to implement but so easy to think about?
Oct 25: ❌ 🥩 🥏 🚶 🏋️ ❌💊 (-8) OVER ON CALORIES. ATE CRAP.
10min ellip, legs at gym. High active day.0 -
Saturday
Workout: 6m run, 4m walk
Weigh In: 104.6 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 in order1 chap/day. (Genesis 4) *******
2. Nutrition level Good or Acceptable daily.*****
3. 8 hours consecutive bedrest/day.*******
4. Max 3 cigars/day; progress. *
5. Invest 1 hour/day minimum in something social outside work. ******0 -
I think another way of looking at it may be helpful sis.SherryRueter wrote: »Really feeling like I hate doing all this planning….. only to destroy it by a day or 2 a week. The easier road would be to BE ALL IN …. Which I have dismissed remembering this past week.
If I were to be all in, I would accomplish the goal and be done. Why is that so hard to implement but so easy to think about?
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I think the goal is not as important as developing the system. In the 6 days out of 7 that you are performing your desired habits/routine, you are paving the neuropathways that will eventually become instinctual habits; therefore, you are succeeding. One or two off days may show on the scale momentarily, but the fact that they don't sit well with you mentally speaks volumes about the fact that you are succeeding in developing your system.
Just like completing a marathon is not as important as being good at running; so too, reaching our goal weight is not as important as being good at making healthy choices. The goal will come time and time again, when the systems are developed and can be easily accessed in our neuropathways.
Our brains are just like highly advanced computers that run on systems/programs to control the body. Run a certain system, get a different outcome in the body. Your planning is never a waste; you are just like a software engineer developing the system/program that will produce the consistent outcome you desire.1 -
Sunday
Workout: 8m run, 2m walk
Weigh In: 107.2 lbs (see below)
Nutrition: terrible (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 in order1 chap/day. (Genesis 5) *
2. Nutrition level Good or Acceptable daily.
3. 8 hours consecutive bedrest/day.*
4. Max 3 cigars/day; progress. *
5. Invest 1 hour/day minimum in something social outside work. *
I think the pearl probiotic didn't agree with me. So bloated.0 -
Monday : Quads... then one set of valves and one set of Glute bridges.
Feeling ready for the week
Thanks Justgirl81 for the encouragement. I honestly had not seen it in that hue of light. developing the system. In the 6 days out of 7 that you are performing your desired habits/routine, you are paving the neuropathways that will eventually become instinctual habits; therefore, you are succeeding.
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Monnday
Workout: 6m CT, 2m walk. Arm weightlifting
Weigh In: 108.3 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 in order1 chap/day. (Genesis 6) **
2. Nutrition level Good or Acceptable daily. *
3. 8 hours consecutive bedrest/day.**
4. Max 3 cigars/day; progress. **
5. Invest 1 hour/day minimum in something social outside work. *0 -
SherryRueter wrote: »Monday : Quads... then one set of valves and one set of Glute bridges.
Feeling ready for the week
Thanks Justgirl81 for the encouragement. I honestly had not seen it in that hue of light. developing the system. In the 6 days out of 7 that you are performing your desired habits/routine, you are paving the neuropathways that will eventually become instinctual habits; therefore, you are succeeding.
I do glute bridges daily also Sherry. They definitely give you buns of steel.
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Hi All. Been away from a bit but on plan with nutrition and working out. I had a jump in the scale this morning after having succumbed to eating of my dad’s fried shrimp. I have found I am going up after eating fried foods.
Ugh. This is his way of “thanking” me but it’s harmful to him and me. He’s a smart man but why oh why he doesn’t take his health seriously is beyond me. Hoarding and his memory are getting worse and I get angry. And why he doesn’t rely on my older brothers for help is beyond me. It’s always me - and for me to not blow up I either have to clean when I feel like it or have him pay me a stipend for the cooking and cleaning info for just not him and my mom but for my
two brothers. I pray for compassion daily for all of them daily! Tips?
My mom had a pacemaker inserted around the exact same age @SherryRueter. I was sick with worry in the waiting area. Easy peasy. Maybe an hour, two, wait. They had her walking upstairs the next day.0 -
@ceebeeslim - I was skimming thru a tiny habits book and came across this page this morning around 8am. AND I thought of you and the care you give. Read thru a few of the steps and continued reading.
After seeing your post, I believe God maybe wanted me to share this with you. I think some of them you will enjoy reading and - perhaps are in line with a way to make the job of caretaking less anxious, worried, stressed.
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Wow @SherryRueter. I KNOW God wanted you to share this with me. After an update post, I rarely if ever check back in again. I’d wait til the next day or days later if I’m busy.
Something told me to just check in - I had just sat down after driving my with my mom to pick up her meds and before I make her lunch which I will do when I post this reply.
Just wanted to sit for a moment, let out a big sigh and then continue to prepare lunch. And then came to mfp!
I am so happy you sent this. Feeling blessed and lighter than I did 5 minutes ago! ❤️🙏😇. My deepest gratitude to you.2 -
Tuesday
Workout: 6m CT, 4m walk.
Weigh In: 108.5 lbs (so backed up. terrible)
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 in order1 chap/day. (Genesis 7) ***
2. Nutrition level Good or Acceptable daily. **
3. 8 hours consecutive bedrest/day.***
4. Max 3 cigars/day; progress. ***
5. Invest 1 hour/day minimum in something social outside work. *0 -
CeeBeeSlim wrote: »Wow @SherryRueter. I KNOW God wanted you to share this with me. After an update post, I rarely if ever check back in again. I’d wait til the next day or days later if I’m busy.
Something told me to just check in - I had just sat down after driving my with my mom to pick up her meds and before I make her lunch which I will do when I post this reply.
Just wanted to sit for a moment, let out a big sigh and then continue to prepare lunch. And then came to mfp!
I am so happy you sent this. Feeling blessed and lighter than I did 5 minutes ago! ❤️🙏😇. My deepest gratitude to you.
OH WOW... Isn't that just AWESOME when that happens. Those little GLIMMERS that GOD gives to us.
I was thinking about my mom's surgery on sunday and the Scripture of Jesus in the Garden praying came to me. He says something like "Father, if you are willing, take this cup from me; yet not my will, but yours be done". And isnt' that what we are praying for? The CUP, the Burdon, the heart ache, the weariness. Please take it from me lord. But yet, NOT MY WILL, but thine will be done.
I am SO glad you checked back. and P.S. You ARE an amazing daughter for giving your mom such good daily care.
**By the way, I need your diet secrets on weight loss. Oh, I know...eat less. Eat 1200.... that is SO hard. Probably more hard mentally than physically.
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Wednesday
Workout: 10m hike.
Weigh In: 107.1 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 in order1 chap/day. (Genesis 8) ****
2. Nutrition level Good or Acceptable daily. ***
3. 8 hours consecutive bedrest/day.****
4. Max 3 cigars/day; progress. ****
5. Invest 1 hour/day minimum in something social outside work. *
I noticed that, unless I take GABA, I worry almost all the time.0 -
okay - now I have to see what GABA is.... @justgirl81 DO You recommend it? From my mini-research, it sounds like its one way to lose a couple pounds. I'm like "sign me up!"
To boost GABA levels naturally with certain foods, although these foods don't contain GABA directly. They have nutrients that encourage your body to produce more GABA or activate GABA receptors in the brain. Foods that may help include:
Fermented Foods: Kimchi, miso , sauerkraut, and yogurt with live cultures have natural GABA due to the fermentation process.
Tea: Green tea and oolong tea have small amounts of GABA. There’s also GABA tea, specially treated to increase GABA levels.
Soy-based Foods: Soybeans, tempeh, and other soy products contain nutrients that help with GABA production.
Whole Grains: Brown rice, barley, and oats are rich in B vitamins and magnesium, both of which are needed for GABA production.
Nuts and Seeds: Almonds, walnuts, and sunflower seeds offer B vitamins and magnesium to help support GABA production.
To increase GABA levels more directly, some people turn to supplements. But focusing on these GABA-promoting foods can still be a natural, holistic way to support calmness and relaxation.0 -
November Goals: The first few days, I will start to do a 12:12 Intermittent fasting - which may go to a shorter window - I want to see if it helps me.
🚂Tracking my meals
🥊 Hitting Protein goal of 100+
〽️ Staying under 1700 calories
Ultimate goal: down 4#
Short term goal: To choose more a nutrient dense foods and less UPF's
and to DO IT because it brings me so much more JOY than I could ever imagine.
I absolutely do hate the guilt, shame and regret from making bad food choices. I want to use november to REMEMBER how less nutrient dense foods (Ultra Processed Foods, aka UPFs) makes me feel emotionally spent and physically spent.
In Oct. I was able to meet my Calorie goal and stay UNDER 66% of the time. I had 10 days where I was OVER. For November, I am setting the goal to be 71% of the time. (I'm just pulling a number out of the hat.)1 -
Tiny Habits Tool Kit -
A way to implement that list I had mentioned a couple posts back.
https://tinyhabits.com/wp-content/uploads/2021/02/The-Official-Tiny-Habits-Toolkit-by-BJ-Fogg-Paperback-Edition.pdf
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Thanks @SherryRueter! This may sound hokey (sp?) but I’ve been most successful with my weight loss when I’m disciplined - no processed foods and 10k steps.
But - the only times I had 110% discipline is when I had promised God something. You know - when you totally scared of some news or so happy you got good unexpected news you say “God - if you let this happen I will xxxxx.” have never swayed. I am tempted and I know God’s grace would forgive me if I did, but making that “promise” stops me from eating one chip, one kernel of popcorn, a cookie crumb. And if it’s 11:45pm and I haven’t reached my 10k steps I will get up and dance in place until i do.
There’s easier paths I know 😆but ultimately it’s the discipline because as you say we know what to do - eating less moving more - and at my height and weight - over 1200 calories and processed food and not moving won’t get me there.1 -
Thursday
Workout: 6m CT, 3m 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 in order1 chap/day. (Genesis 9) *****
2. Nutrition level Good or Acceptable daily. ****
3. 8 hours consecutive bedrest/day.****
4. Max 3 cigars/day; progress. *****
5. Invest 1 hour/day minimum in something social outside work. *0 -
SherryRueter wrote: »okay - now I have to see what GABA is.... @justgirl81 DO You recommend it? From my mini-research, it sounds like its one way to lose a couple pounds. I'm like "sign me up!"
I'm on the fence regarding GABA. I've never heard of it promoting weight loss that I can recall; I used it primarily for sleep.
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SherryRueter wrote: »November Goals: The first few days, I will start to do a 12:12 Intermittent fasting - which may go to a shorter window - I want to see if it helps me.
🚂Tracking my meals
🥊 Hitting Protein goal of 100+
〽️ Staying under 1700 calories
Ultimate goal: down 4#
Short term goal: To choose more a nutrient dense foods and less UPF's
and to DO IT because it brings me so much more JOY than I could ever imagine.
I absolutely do hate the guilt, shame and regret from making bad food choices. I want to use november to REMEMBER how less nutrient dense foods (Ultra Processed Foods, aka UPFs) makes me feel emotionally spent and physically spent.
In Oct. I was able to meet my Calorie goal and stay UNDER 66% of the time. I had 10 days where I was OVER. For November, I am setting the goal to be 71% of the time. (I'm just pulling a number out of the hat.)
You got this Sherry!
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CeeBeeSlim wrote: »Thanks @SherryRueter! This may sound hokey (sp?) but I’ve been most successful with my weight loss when I’m disciplined - no processed foods and 10k steps.
But - the only times I had 110% discipline is when I had promised God something. You know - when you totally scared of some news or so happy you got good unexpected news you say “God - if you let this happen I will xxxxx.” have never swayed. I am tempted and I know God’s grace would forgive me if I did, but making that “promise” stops me from eating one chip, one kernel of popcorn, a cookie crumb. And if it’s 11:45pm and I haven’t reached my 10k steps I will get up and dance in place until i do.
There’s easier paths I know 😆but ultimately it’s the discipline because as you say we know what to do - eating less moving more - and at my height and weight - over 1200 calories and processed food and not moving won’t get me there.
I love that you stick to your covenants with God. 0 -
Nov 1: Fast : 12hrs - Workout - Legs / body weight *mom in hospital*
Oct 31: 🚂🥊 〽️ Fast: 12hrs - Workout: Millionare Hoy.November Goals: The first few days, I will start to do a 12:12 Intermittent fasting - which may go to a shorter window - I want to see if it helps me.
🚂Tracking my meals
🥊 Hitting Protein goal of 100+
〽️ Staying under 1700 calories
Ultimate goal: down 4#
Short term goal: To choose more a nutrient dense foods and less UPF's
and to DO IT because it brings me so much more JOY than I could ever imagine.
I absolutely do hate the guilt, shame and regret from making bad food choices. I want to use november to REMEMBER how less nutrient dense foods (Ultra Processed Foods, aka UPFs) makes me feel emotionally spent and physically spent.
In Oct. I was able to meet my Calorie goal and stay UNDER 66% of the time. I had 10 days where I was OVER. For November, I am setting the goal to be 71% of the time. (I'm just pulling a number out of the hat.)0
