@phoebelayla - so sorry to hear about your cat, it's really hard to see your pets suffering

Thanks for the encouragement on the goals everyone, I'll be looking up that push up challenge although 100 sounds an awful lot at the moment.

@bocasdelbobdog - thanks for sharing your story, it's really inspiring. Reading about what you achieve with your cycling it sounds like you've always been really fit.

@Slimpossible007 and @pribud congratulations on your weight loss

@craigo3154 and @lightningbolt9 hope you recover from your injuries soon

I keep thinking about that doctor that got me to making changes all those years ago.
He was a former Air Force doc so he was a guy that could make or break military careers.
He fully expected that if he told you what to do you would do it.
So he was telling me to lose weight or find a different doctor. Well what happened was my insurance changed so I did end up changing doctors anyway.
But I think how disgruntled or resentful I could have been over his commanding attitude.
Although, in my memory and my imagination I morphed that whole scene into him ordering me to change my life and to have fun.
Weird doctors. I used to smoke. I had a doctor that smoked. Not that I rigged it that way but I'd be getting my physical and we'd both be smoking in the exam room. He had an ashtray in there that was heaped with cigarette butts.
I sit here now offering a little gratitude skyward that I ended up with that fit and bossy military doctor.

Weird eh?

June 6
Exercised?: Yes. Walked 4km+ in 32 minutes (Flat - lunchtime walk).
Calories?: Yes.
Tracked?: Yes.

Ankle hurt less today (yay). Felt like a slower pace, was surprised when it came in as being fast.

@RangerRickL. I like todays message. Illustrates the point of you cannot out exercise a bad diet.

I intentionally do not try to eat back my exercise calories. That is my choice. Exercise calorie calculators are notoriously inaccurate. By not eating back exercise calories I am likely to reach my goals faster (but I have to be extra careful to no over do things).

Exercise is CRITICAL when LOSING weight. It helps reduce the loss from the body consuming muscle fibre (if using less likely to lose). Should you try lose weight without exercise, then keeping closer to you TDEE and keep protein consumption up. This helps minimise the muscle consuming effect (inactive muscles still atrophy, but protein consumption slows this process).

Another point is to try consume carbohydrate with protein. Carbohydrates (even low GI carbs) drive up blood sugar and insulin. Insulin, amongst other things, signals the body cells to take in sugars and amino acids (can be derived from break down of proteins by proteolysis if unavailable). If there is no free protein to create required amino acids from, the body scavenges the required proteins from the nearest available sources (muscle tissue). The whole process is more complex, but the above is the simple version.

Ideally consume carbohydrate with fibre to slow down the release of sugars into the blood (insulin levels should not spike as high). Most (if not all) natural carbohydrates are produced with fibre. Processing carbohydrates often strips them of the fibre. This is why vegetables and whole fruits (fibre intact) are usually considered better than grains (usually milled or polished with a lot of fibre removed) or refined sugars. (Also refined carbohydrates tend not to trigger the "full" feeling telling you to stop when you have eaten enough).

Enough of nutrition information. Back to your regular UAC programming

I am constantly impressed and inspired by read how everyone is doing. Keeping up the tracking and the 20 mins per day exercise is not easy. So many of you do an amazing job. Even when someone falters, it's constant friendly, blameless, encouragement to get back into the healthy habits.

@2020pinktogo. It is winter here in Australia - Weather will change soon for you and I will be envious. Fortunately it does not snow here.

@craigo3154 TY for that post very interesting read

I don't really understand the ins and outs of how food works in the body (so the more info the better) however I had noticed when I eat high protein, fruit, veg, meat (what I would class as "clean eating") I always feel fuller than I do if I eat breads and pastas!

I also found it very difficult to reach my allotted calories if I "ate clean" meaning I reached around 800 cals and felt like I couldn't eat another thing, That was until I found nuts and seeds - which REALLY help top up those calories, infact approach with caution :O lol

Eating and staying within my allotted calories has never been an issue for me so I will never fail at that in this group its the exercise and getting moving that I find tough .. and TY to this group I have moved plenty this week

@karenleona I hope your life settles soon and things get back to normal. Pop back in here when you can.

@runner115 Can I join you in the "Just one bad day" club!
I did track and I got a 30min walk done, but Im over cals. That lunch scuppered me. I didn't think it wise not to eat for the rest of the day so I ate a dinner, which pushed me over my limit.

@RangerRickL Thanks for the PM

Tomorrow is a new day.

A slow, boring and tiring day. I read all your comments in the mornings to give myself a push to start right even though I don't reply, I'm grateful that you're sharing so many details always! Love it.

Did I exercise for at least 20 minutes? Yes, as usual a lot of walking. I'm starting to feel like this is not enough and can't wait to move, hoping to be able to start having some actual working out at home next week.
Did I stay within my calorie budget for the day? Under, yay!
Did I keep track of everything I ate and drank? Yep. This time I almost even got everything where it should be, I usually just add numbers to the repeats during the day, but I've added breakfast, lunch and snacks to their proper places this time. Aaand the water I keep forgetting to add while having it, finally having at least a liter a day, hopefully soon I'll be back to 2. I was not allowed to drink a lot during my pregnancy because I was retaining too much due to preeclampsia and it's so difficult to get back to the good old habit of having a water bottle around.

I honestly didn't expect to be able to stick to it for that long. I thought I would have used up my passes by now. It's amazing what a little bit of focus and a lot of inspiration can do. Almost a week down!

Sup UAC bros(and she-bros) how's your Tuesday??
Food=logged every bite
Food(part two)=under that calorie goal
Moving about? HOW ABOUT SOME PIC PROOF?
I did rowing and weight lifting and C25k week 3 day 2

Did I exercise for at least 20 minutes? 80 minute walk was pretty good day.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes