Sun Feb 9 Check In
deskjockey925
Posts: 6,544 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)
0
Replies
-
Today's Opener: What strategy do you use, that when you use it, almost always sets your day up for success?
I feel liked I've tried a lot of strategies. Most, with inconsistent results. But I will always be a student, looking for ways to improve (on my good days). Lately, I've been reading Atomic Habits by James Clear, for some new ideas. I like many of them, but am still in the exploratory stage. I'd like to think some of his suggestions will help me establish improved behavior for success in creating new habits constistently. In the meantime....
I have a journal that I use, Life & Apples: The Wellness Journal. I've been using it for over a year. When I use it, to pre-plan my day's exercise, meals, and task list, it is a very reliable predictor that I'm going to meet my goals for exercise, calories consumed, and calories tracked. When I use this journal, it is always worth my efforts. It keeps me very accountable. Pondering on Atomic Habits, I need to habit layer it with my automatic habit of drinking my first cup of coffee for the day, and cue it into my day's habits.
Though I'm a little late in my February postings, and just got caught up thanks to my journal data:To all January WINNERS and CHAMPIONS....Well Done!!!!
"Never, never, never give up." (Winston Churchill)Wishing everyone a super successful February 2025!
5 -
2/9
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 (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[/quote]
4 -
Sunday 9th February
Exercice: Yes, walking
Calories: Yes, stayed under budget
Tracking: Yes, logged everything
Pass Days: 0
@vtoria3 Planning, planning and planning, with my first mug of coffee of the day and my planner / diary: what am I doing today, what am I eating today. Exercice, social, cultural, other activities. Solid habits: It helps to have a routine!4 -
Work day with a beachfront run. We had a celebration at church this evening (celebrating our new building and two of our staff, including pastor turning 50) but I only had a couple of small things and had kept calories for it so was within my budget.4
-
Sunday
Exercise: Yes, Biking 120 minutes (9 of 28)
Calories: Yes, stayed under budget (9 of 28)
Tracking: Yes, logged everything (9 of 28)
Pass Days: 04 -
@vtoria3 , I don't know that I have a strategy as such, but I do plan ahead and take time over my breakfast coffee to check what I'm doing and what I might buy (or get out of the freezer) for dinner.
I'm retired so there are no work commitments but I do call in on mum most days and sometimes have to take her for appointments/shopping etc so some planning is necessary.
Everything gets noted in my diary (including mum's appointments). This is reviewed over a very leisurely coffee.
Pass day. Swimming and walking for exercise today.
5 -
✅✅✅
1 pass day4 -
❄️❄️❄️❄️❄️❄️❄️❄️
✅ exercise 20+ min
✅ within calories
✅ track all
2️⃣ Pass days used
❄️❄️❄️❄️❄️❄️❄️❄️4 -
✅✅✅ 3️⃣ pass days left
My first strategy is that I do 15 - 30 minutes of exercise as soon as I get out of bed each morning. It means that I start each day with a sense of achievement.
A Second strategy is that I have reminders set on my phone to remind me to get up and move every 2 hours.
A third strategy is that I belong to several groups which encourage me to stick with my Solid Habits, the main one of which is to track and keep my CI < CO
Result is Maintenance, and a great sense of accomplishment daily.
5 -
2/9
✅❌ ❌
Pass days = 42/2 ~ bad start/grandson weekend. Ended with unplanned pizza
2/3 ~ popcorn attack...
2/7 ~ Anniversary dinner. I saved the bulk of my calories and was doing ok until they brought this decadent dessert. I usually pass on dessert but this one was to-die-for and worth every calorie!!
2/9~ Super Bowl snacks.2 -
2/9
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 (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 - 304 -
When I worked in the office and make my lunch ahead of the day. When we have a weekly dinner menu that is interchangeable if the day is crazy.
All three done today4 -
✅✅✅
Running first thing in the morning sets me up for success.4 -
Doing my Bible study in the morning sets my mind for the day!
Yes
Yes
Yes
05 -
2/9
Exersized-yes
Caleries-yes
Logged-yes2 -
February 9, 2025
Exercise ❤️ 6,455 steps
Calorie Budget ❤️
Tracking every taste ❤️
3 pass days left
Walking - walking with water dumbbells 60 mins, treadmill 1 mile 35 mins
No exceptions. No excuses.
💖 Discipline is self-love.
I purchase my food for the week on Saturday so there is real planning in that I know what I am having if not when I am having it. I sometimes enter into MFP what I am having the night before so that I can ensure I am within my budget.
I am considering a morning workout. I don’t know that I can getup early enough to do it though.2 -
Pass 3, party2
-
Exercise: yes
Calories: yes
Track: yes
Passes: 0
I use an appointment book with 30 minutes per line. I plan in time blocks. I put appointments & commitments, the weather, projects, meals, exercises, self-care. Magic is in the planning with details. Sometimes I don't plan the actual details and it makes a huge disadvantage. It took a while to get in the habit of looking at the plan. I found using colored pencils and shading the block of time helped. It no longer was a drab, boring page. It just had happy colors & only took half a minute to color. I also found that not putting all the details on the calendar helped. I would write "routine" or "to-do list". It would trigger a list instead of cluttering the page with small details. Exercise would be the same way as long as I took the time to make the list. Usually, the lists don't change.3 -
✅❌❌
4️⃣2 -
Yes x3. Upper body strength and abs. 1 pass day used.
I always start my morning with quiet time and coffee on the couch. I look ahead to the day but can only plan so much with the variables of my days. I set my priorities and stay flexible.2 -
See @Learningmoments @MadisonMolly2017 Do you still use these amazing coloured charts?2
-
I have a daily to-do list.
I menu plan well in advance.
I keep my food scale out on the counter at all times.
The fruit basket is well-stocked so that I have a healthy option when I am craving something extra.
Simple things, little steps.
Exercise Y
Calories Y
Tracking Y
Used 2 pass days out of 3
1 -
See @Learningmoments @MadisonMolly2017 Do you still use these amazing coloured charts?
Hi @Chinkiri
Not currently, but I will if I begin to slip. They really worked well! I’ll post some if I can find where I put them🎉4 -
Feb 9
✅✅✅
I do better if I plan ahead but I basically never have.
I’m not a routine person.
However I’m reconsidering this…1 -
Did I exercise for at least 20 minutes? 15 mile bike ride
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: 0
I think the consistent things that I do that set up my day for success is logging the night before and weighing myself each morning.2 -
Planning!! That is the most important strategy for me.
Exercised✅
Tracked ✅
on track ✅
4 pass days1 -
2/9
Exercise: 135 minutes
Tracking: yes
Calories: under
Pass days used: 11 -
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) 1/32 -
Exercise: yes, 40 min outdoor walk
Tracked: yes
Calories: no
Pass days used: 2
I don't know why, but this weekend was a bust. I just ate way too much on both Saturday and Sunday. But back to making good choices today.2 -
Yes x 3
0 of 3 Pass days used
Pre-planning my meals in the MFP Nutrition tracker to ensure I meet my calories and macros.
Also, setting up my fitness class schedule ahead of time.
Planning, planning planning is essential for me!2
