JULY challenge
retirehappy
Posts: 4,756 Member
Time to make our self challenges for July. Post them here.
I'm still trying to figure out the most important items to focus on this month. Wanted to get this started for everyone.
I'm still trying to figure out the most important items to focus on this month. Wanted to get this started for everyone.
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July goal: Leave at least one bite on plate for one meal a day four days a week. Increasing one day a week each week to 7 days a week by end of the month.
Stuffing myself, whether I'm hungry or not is a huge problem for me. I can't leave food on my plate! Well, I'm going to start! This will be an on-going goal until I leave at least one bite on my plate every meal every day!
I think I mentioned that in reading "goal"choosing, it suggested only one goal at a time. So this is my goal. The outcome should lead to additional weight loss. Probably not at first, but over a long period of time. I have created a spreadsheet that I downloaded to my smart phone to log my results.0 -
This month I'm promising myself to put lotion or similar on my saggy dry skin, and meditate/destress/relax in some way every day. Continue 5 miles of steps per day and resistance/weights exercise routines an average every other day.
I'm on a plateau, and coping with a flare. Oh well, she typed in a relaxed way.
I see the gastrointerologist next week and hope to get advice then.0 -
My challenges for July:
For exercise:
Biking, I do like to bike, I know it can help me lose weight, I will go for a ride at least once a week.
Continue using the dumbells at home AND use the machines at the fitness center at least once a week.
Eating:
Stick with the EM2LW program. I should be at the level where I can continue to cut by the end of July, if I don't mess it up
Continue the eat more slowly effort, it is working, and my husband loves reminding me so very much, how can I deprive him of that enjoyment
Sharon love your idea of focusing on self care this month.
Charlie, focusing on the one goal sounds like a great way to succeed.0 -
1) Continue the daily journaling. I think it actually takes more than one month to really make a habit from something that has been neglected for so long. And this is an important one!
2)Since I did not make my 3 lbs this month, I am not going to increase that goal. Once again, aiming for a 3 lb loss.
3) I am struggling with finding a comfortable exercise program for myself at present. Had the flare up with the plantar fasciitis last month and I am also having some issues with my shoulder - same type of problem I had with the left shoulder prior to surgery. Probably have bone spurs in that shoulder too, which I am not going to deal with right at this moment. So, in July I believe I will try to work the bike back up to 30 minutes (did 15 yesterday and my butt went numb! lol) and then work in some interval training with it. Do 15 to 30 minutes of yoga per day
4) I need to work time for Reiki back into my life instead of putting it at the tail end of everything if there is time. That is also important!0 -
DreamOn, there are bike seat covers that are helpful. Most bike seats are so uncomfortable. I had one on my last bike that helped a lot. My current bike has a nice wide and comfortable seat, so not an issue with it so far. Most bike shops have a large selection, gel filled ones are nice, they don't get as warm as well as providing good cushioning.0
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You got me thinking Charlie...a lot. I do not remember anything about choosing only one goal but that makes a lot of sense when really trying to improve in a specific area. That lead me to thinking about a uni class (a few years ago) on goal setting and the acronym SMART.
S - specific
M - measurable
A - attainable
R - realistic
T - timely
I realized that I cannot control the number on the scale (unless I cheat
) because that is a result but would be better focusing on what I can control.
Realizing how disappointed I was in myself at the end of last month, I saw I was not paying attention to the realistic. There will be hours, days and even maybe weeks when I can do nothing. I need to remember, at the time I started on MFP, I was mostly bed bound so I am doing a LOT more now. Ok. Attitude Adjustment time. done!
I am setting baby step goals to move more.
2 X per week. An extra 200 steps. This is an area that has improved since I got a Fitbit.
2 X per week. Go for a walk. This requires getting up early now it is so hot.
2 X per week. Go in the pool or the ocean. This has the added benefit of being cool.
There will be days when I can do more than one of these and days when I cannot do any. I will accept that. I will accept that. I will.......
Good luck all on your goals this month.
Wanda0 -
Wanda, so proud of you We all must play with the cards we are dealt. Some can move more, some can't the important thing is to do what you can, when you can. I think you have chosen well. 0
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Great goals. Wanda. I too learned about SMART goals and that is the basis. The reason I limited myself to one goal was that I recently read where if you pick more than one goal you will subconsciously prioritize them. Consequently, you probably will not achieve some and then you will become disheartened with the challenge. Made some sense, so I picked just this one SMART goal.
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Thank you, Wanda! That helps a lot.
Btw, I'm having trouble meeting the meditation goal. Was thinking last night I needed to do it, and fell asleep in my chair. Note to self: do not try meditation seated in chair.0 -
Still trying, not very successfully, to increase my water intake. Seem to do well for a few days and then forget .....so that is my major goal for this month ....
That hopefully will help me to maintain my weight at goal....
Go for it everyone
Jean0 -
Hi Wanda, I really like that you shared your knowledge of SMART. I am still a " work in progress" as to how to attain my goal. I have learned so much on this site, Still trying to make a menue for my self with all of that Cal, fat, carbs and sugar so I can see what I am consuming. I wish you luck !!0
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My commitment for July... the better-late-than-never division here:
To record my food and my exercise faithfully every day no matter WHAT I eat and no matter how busy I am ... because this is what works. I want to build on my success to date. ~ Kathy0 -
One thing that stuck in my mind from many years ago is that when starting a new exercise, establish the habit in 3 stages. First frequency, then duration, then intensity. So right now I am doing the bike pretty much daily and have just jumped from 15 minutes to 20. Will probably do that for a while.
retire, are you doing to do the challenge weeklies this months? I like those. Helps focus for the week lol. I also like the summary you do at the end of the month. Do I need a lot of structure or what? Maybe you should just come to my house and be my personal trainer! lol0 -
DreamOn145 wrote: »One thing that stuck in my mind from many years ago is that when starting a new exercise, establish the habit in 3 stages. First frequency, then duration, then intensity.
That's a great tip. Thank you.
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DreamOn, yeah, I will just add in californiagirl's exercises they only take a few mins. to complete. I use them as part of warm ups or cool downs when I do other things I am working on. They are good reminders that every little bit does help.
I like that idea of the habit's 3 stages.
This round of weight loss so far, I have had no injuries. I usually do something to screw up my efforts and that is usually when I get totally off the wagon and don't get back on. That behavior is stopping, this is on going, my lifestyle this time around. I don't have to do it all at once. Lesson learned.
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