January 2025 - New Year, Better Habits
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@mkksemail My routine is basically very simple. Every day I do 10 body weight squats and 10 pushups. Then I grab my dumbbells and do 2-3 sets of 3 exercises, one day legs and dead lifts, one day biceps and triceps, one day back and shoulders. I’m up to 12# dumbbells for my deadlifts. The others are #8 or 10#. At the beginning of the month I was using 5# for almost all.
The month of January is done now that it’s January 31!
I’ve been staying true to my motto for 2025 of STRENGTH!
I did a double routine today in celebration 🥳
Ring the bells that still can ring
Forget your perfect offering
There is a crack, a crack in everything
That's how the light gets in
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That's awesome, Tes!
And, wow, so inspiring, Takin,!
You guys are amazing!1 -
@77tes I love this poem, thank you for sharing. It reminds me of the Japanese concept of Kintsugi -- the idea that breaks and repairs are part of an object's (and person's) history, rather than something to hide and avoid.
Ring the bells that still can ring
Forget your perfect offering
There is a crack, a crack in everything
That's how the light gets in
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Bells have been playing a role in my recent breath/mindfulness discoveries, too... I started using this AWAKENING BELL. I have it set to ring randomly every 15-6- minutes throughout the day, whenever I'm home. (I'm figuring out a way to use a phone app for when I'm out of the house.) Whenever the bell rings, I stop whatever I'm doing and take deep breaths for a few seconds, until the sound has faded away.
Nice work on increasing your weights this month! That must feel so good
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@mkksemail and @takinitalloff , I love bells! The poem I shared at the beginning of January has been a favorite and then I read Dorothy Sayers The Nine Tailors, and I really came to understand how important bells were to the life of communities before telephone/radio, etc.
Taking- Your idea of a bell as a breathing reminder is brilliant.
And I love the connection of the cracked bell with kintsugi!3 -
@77tes Using a bell as a breathing reminder wasn't my idea, I just happened across it
Will share more in the February thread. I do agree that it's brilliant!
I love when a good book grants us a better understanding of how things used to be, and why. Humanity has solved so many difficult problems in the most interesting ways. When I was a kid playing outside in my small town, there were two main ways to tell the time: counting the strikes of the church bell, or checking the clock above the jewelry/clock store. If we were playing in a different part of town, we had to go ring someone's doorbell and ask! And no I wasn't born in the 18th century lol1 -
10th January was my 10th anniversary on MFP. I did have a streak of 3200+ until MFP removed the newsfeed earlier this year, when it reset to zero.
SW: 227 lbs
UGW: 140 lbs
Aug 2017: Started maintaining < 155 lbs
Continued to drop slowly
Nov 2019: Final maintenance range 130 < 140
🔹2025 Focus:
My aim is to maintain health and fitness by developing/consolidating supportive Solid Habits. Trying to keep joints as flexible as possible as wear and tear takes its toll.
🔹Consolidation of habits Focus:
I am doing > 10 minutes HIIT > 4 times per week
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I got into a routine with this and feel better for it.
🔹Maintenance 130 < 140
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This is evidence that healthy habits are so important. Healthy choices are vital to maintenance. I relaxed over Christmas with inevitable results.- Terri, in Northern Ireland: age 78
- 5’2”
- Working on strength/stamina/flexibility
- All my stats are in the normal range for my age/height.
- Weight < 140
- Fat% < 22%
- Muscle% > 27%
- CI < CO
- Steps > 5,500
- Intentional exercise > 50 mins daily
- Active hours > 6 daily
Daily Solid Habits I like to frame my aims in positive terms.Food
🔹log All food and drink; stay under goal; balance macros/micros; Hydrate adequately; limit ‘empty’ snacks
Exercise:
🔹5,500+ Steps daily
🔹50 + minutes intentional exercise
Mind/Body/Soul/Spirit
🔹Daily Mindfulness Practice/Meditation
🔹Practice Self-care
🔹Positively reframe thoughts
🔹Learn something new
🔹Communicate
🔹Create/adapt positive habits
🔹Puzzles/Art/Craft/Write/Read
🔹15 mins Daily Declutter session
THERE ARE NO QUICK FIXES OR SHORTCUTS to achieving permanent change.
REMINDERS One or two thoughts which might give heart to some of you.Stick with the process. It DOES work! But it does take time, effort, and most of all, patience!- Daily weight fluctuations are normal, and can be more than
2 lbs a day for no apparent reason. - A general downward trend is what we are looking for.
- Eating out can cause apparent weight gain because of high sodium levels, but usually goes quickly. Drinking extra water helps with this.
- The human body does not react instantly to what we do to it. Sometimes it can take several days to see results.
- Plateaus are a normal part of the process. The body is consolidating and adapting to your new way of eating/exercising.
- The closer you get to your goal weight, the more difficult it becomes to lose weight, as your body becomes more efficient at using what you feed it.
- When you exercise you build muscle, which takes up less space than fat, so use measurements as well as weight to assess your progress.
- Getting/Staying fit and healthy requires a lifestyle change for most people.
Terri 🏃🏼♀️
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That's inspiring every time I read it, Terri!1
