July 17 Sign In
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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Pass Days are not Sin!!
This month, it has been obvious, that some new members feel guilty when they report that they had a Pass Day. If you are reading this post, then you have stayed in the UAC for at least 17 calendar days. Hurrah for you! Many of those who sign up for the UAC never stick with us to this point. You did, so you are a success!!!
Back to the concept of Pass Days. I modified the original rules of the UAC, so that members who were no longer eligible for the Winner's Circle, could stay in as they continued to strive to track; exercise; and eat within their calorie limits. The Winner's Circle is a good goal and many members use it as an incentive to do the right things. Most of the time, I do too.
On the other hand, I am in this for the long haul. That means that I hope to be doing this during birthdays; family reunions; celebrations; invitations to dinner with friends; and more. There are days that I choose to take an "intentional Pass Day." That concept is nowhere within the UAC rules or information. It's just my own personal opinion about living my life inside of Rick and with those I love and who love me. There are days that with premeditation, I decide that I will not track anything and therefore it's an intentional Pass Day.
But, there are other days, when I have decided that I will obey the rules and then, I boot it!! I shirk my duty. Break my pledge! Disappoint myself. Those are unintentional (sort of) Pass Days. No premeditation, just failure to obey the rules.
For the rules of UAC, both my own categorization of Intentional vs. Unintentional Pass Days are irrelevant. If I have more than 3 per month, I am not in the Winner's Circle. On the other hand, I may still be at my acceptable weight. I may have a Non Scale Victory (NSV).
But if I make a habit of too many Pass Days, I will gain fat and lose fitness.
So, when you report your own Pass Days, do not shake nor quake nor feel embarrassed...most of us are in the same boat with you.
Rick
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My day is near on done
3 ticks today for me and nothing too exciting to report ✅✅✅7 -
July 17
Exercised?: Yes. Walked 7.85 Km in 70 mins (hills).
Calories?: Yes.
Tracked?: Yes.
After my walk this morning, stepped on the scale and it was my goal weight - spot on (but it does not count as it's not my normal weigh in time - I'd lost an extra pound of water in sweat and was dehydrated
). I occasionally weigh at other time just as interest to see what is going on, but only the first reading of the day is recorded in the log and only the weekly average is really accepted as true weight.
Lets see what tomorrow brings . Expect to be goal round this time next week (at current actual rate).
I may have said it before, but I feel so much better after a walk. Brain just tends to work better. Also love the fresh air of walking in the forest. The wallabies are seem to be getting more used to me. I get a lot closer before they bounce away.
Oddly enough a lot of weight loss exercise sites on the net (like MaxWorkouts) advertise that cardio is bad. They concentrate on HIIT for rapid weight loss and muscle build and ignore the other mental and physical benefits of cardio. Time effectiveness for weight loss and muscle build, HIIT wins, but for mental health and physical endurance cardio is hard to beat (especially if you get out and walk, run or ride instead of treadmill). I do cardio to enjoy life instead of simply shedding pounds.
@RangerRickL. Love the note on pass days. "Pass days are not sin". I know and believe it for others. I know it for myself. I just need to believe it for myself (easier said than done - darn perfectionism).
@aeshippers. New clothes for the new you! Yay!
@shonat11. Great you are still here. Best place to be.
@Slimpossible007. Month is looking great so far. Keep going. You are doing great.
@conchita962. Goals need to be SMART. Specific, Measurable, ATTAINABLE, Relevant, Time bound. It takes a lot of practice to be able to set good goals (especially the A part ). Keeping the joy in what you are doing so SO important. Especially if you want to continue to do it (otherwise you will find a way out).
@PaisleyFlower. Thanks you. It feels great to be close. Looking forward to (and a little nervous about) the next phase. More about that in coming days.
@hawkins410. As you get fitter, you will heal better. Movement will often have unexpected benefits. Great you are feeling better. Hope it remains.
P.S. Last note on pass days is honesty. Being honest with yourself and everyone else is THE MOST IMPORTANT TRAIT. I commend those that are honest and take the pass day when things don't go to plan and slip over. Only be being honest with yourself and others can progress be made.10 -
Today was wet again so no bike
hoping to be able to ride tomorrow.
Tried running at lunchtime but got pain in my hip like I did about 3 weeks ago so ran for 16 minutes then walked for 20.
Tracking and calories both okay.
I'm enjoying reading everyone's posts, sorry I'm not finding much time to reply this month. Keep going everyone, you're doing great.9 -
July 17th
Exercised?: Yes
Calories?: Yes.
Tracked?: Yes.
Morning jog, 40min, 30min cross trainer, 20min strength training and a 70min walk with dogs.
Saw these beauties while jogging this morning - we don't usually see deer round here but she's settled down in a dense wooded area to raise her family. Gorgeous!
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PASS 1 (taking a rest)
Today I am taking as a rest day, I have worked out really hard over the last 2 weeks and my muscles are in need of a little rest ... I woke up to a 2.2lb gain this morning, I know I have not gained fat I know its just water weight due to my muscles being in pain .. hence the rest day, I will be back at it strong tomorrow!
My day isn't over yet but I figured I could sign off early due to using a pass anyway
exercise - none and no plans for any either tonight
logging - all logged
within my cals - I have 700 to spare
I may have a beer or 4 later which will put my over my cals but I shall report back if I do (just for the accountability)
Happy Monday everyone
10 -
Exercise YES . Walking on beach
Calories YES 200 odd under
Tracking YES
Enjoying gorgeous weather here. Taking advantage of it to walk and swim at the beach and loving it!7 -
@Slimpossible007 Yes I'm in Scotland though further North than you. Enjoying gorgeous weather - hope you're getting some of the same!4
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Pass #2
I have tracked and am under my maintenance calories but the body hurt far too much and I've had to deal with other things so no exercise today. So @RangerRickL your note today was especially needed. I think pass days are necessary or people would end up thinking "all or nothing" and if they fail one day either lie about it (which means it's easier to lie about it the next time, and the next) or just go "well, I already messed up this month; might as well throw in the towel". Or at least I would, if it was the wrong kind of day and I was feeling especially vulnerable.
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July 17:
Exercise?: Yes, 37 minutes of weights this morning, though it felt more difficult than usual.
Plank?: Yes. Haven't missed a day yet, so I'm proud of myself for that.
Calories?: Yes, with 335 to spare.
Tracked?: Yes. Still snacking a bit at work, but I have been eating a bit less at lunch, so it all balances.5 -
Yes x 3. Exercise was walking all over town on a million errands ( supermarket, post office, bank shoe shop, green grocers, supermarket again for forgotten things etc and not forgetting to the river to see the ducks, park and playground with my daughter twice on each supermarket visit.) Fitbit is thrilled with my steps. My feet hurt. My daughter thinks she's graduated from the toddler slide to the one for bigger kids. She hasn't! There's a big drop on the other sides for a fireman's pole, monkey bars and nets but she insists on going up and it's easier to just climb behind her and go down the slide together. Yes, I went down the slide ten plus times. Yes, it must have looked ridiculous. Yes, I said wheee every time.)
Tracking and calories yes but it was close. 3 to spare so I hope my tracking was accurate!
My planned pass days for the month with plans with friends and family were Wed,Thurs and Saturday but as I'm already on 2 I'll see what I can do!
Well done everyone. Keep going!7 -
Well, @craigo3154 and @RangerRickL, I am reporting in as one of those perfectionist all-or-nothing people who has a bit of a hard time continuing to report if I use up my pass days..... but I am being accountable (and not disappearing, a big NSV for me!) and letting you all know that I have used up all my pass days this month.
I was traveling the majority of the past three weeks (family reunion trip, anniversary trip, family trip) and it caught up with me. Trying to make good choices and calculate calories while eating out, attending family celebrations etc. was challenging and stressful as time went by. So, the past 3 days, I didn't track everything and I know I went over. I decided beforehand that was what I was going to do, and I am really doing pretty well with that decision. I still made some good decisions and got plenty of exercise! I enjoyed the mountains with my husband and family and didn't have to make it all about where and what mom was going to eat.
I was at goal weight before all the traveling. This is real life. I will work hard and get back to goal weight in the next few weeks! I just need to own it and get support from my team to help me get back on track. Please! Pretty please!!! I have never been good at staying at goal weight and I really want to make it stick this time.
I will be traveling every single weekend for soccer tournaments until school starts. I know I can stay on track over a weekend though. Have done this many times. There is just one 4 day stent in Santa Cruz that I need to really gear up for. So far so good today. Had a lovely 9 mile run early this am, and was grinning the whole time at my beautiful trails.
Sorry for such a long post. It really does help to write it down.9 -
July 17th
Exercise: 30 min of yin yoga (gentle stretching) So it's pretty much a rest day for me too. My back is aching badly after yesterday's trail run.
Calories: Under goal
Tracked: Yup
30 day yoga challenge: 16 days done with 1 make to do
Miles: 0
Lesson Learned: I had planned to do go to crossfit tonite but my back hurts so bad that I can't possibly. A bit disappointed but it's okay I still have the rest of the week to get in 2 strength days. Be fluid! Be adaptable!
@Slimpossible007 Rest is how we get strong! Take it easy and enjoy your day.
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Did I exercise for at least 20 minutes? Got 108mins of walking in cleared 8miles was a good day overall
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
68.08/ 125 mile6 -
July 17
@phoebelayla I'm so glad you're still with us. Accountability is tough, but it's obvious that you see the bigger picture behind this group. While making it into the Winners Circle is a fine goal, the most important thing here is to really make those day-to-day healthy habits stick for, well, ever. You have a lot to be proud of, and I'm sure the group would agree with me here...we're glad for your lengthy post.6 -
@phoebelayla You benefit from writing it and we benefit from reading it. Great work. Keep going.
3 yeses for me today. Did the minimum 20 minutes of exercise, so I would really like to focus on that for the rest of the month. I need to put more energy into it. Thanks all, make it a great day tomorrow.5 -
Did I exercise for at least 20 minutes? Yes...60 minute Pilates Reformer class.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
July 17
yes x3. had to work late so got to the gym very late so not as much "working out" as I would have liked but got in 60 minutes. I wish I was one of those work out morning kind of people but it's just never going to happen...I've tried and failed every time. so evening workouts it is!5 -
@hil33115 your post about not being a morning exerciser is a good point to illustrate that what works for one of us does not necessarily mean that it will work for others. I almost always do my workouts in the morning. In the winter, I focus on cardio/strength indoor workouts. In the nice weather season, I work on our farm and ride horses. My cardio/strength fitness plummets, but I workout in the winter to be able to ride in the summer.
Rick3 -
My report:
Calories: under by about 400 calories
Exercise: simple walking
Tracking: okeedokee6 -
@RangerRickL Thank you for the post about pass days. Unfortunately I completely blew it today and went way over calories again. Pass #4
Back on the wagon again tomorrow.4 -
Yes x3. SL 5x5 and a nice walk with the kids. Indulged in an ice cream treat with dinner guests but still stayed within my calories (and really didn't find the treat worth it. Now I know for next time). I do far far less mindless snacking throughout the day because of this challenge. I am not even tempted by the chocolate in my cupboard and that's a huge victory for me and my sweet tooth! Accountability for the win!5
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July 17
Yes x 3
Just walking dog for exercise, recovering from weight lifting. I'm having a harder time making myself track food these last few days. The measuring and weighing is tedious, trying to figure out how much olive or butter I've added stresses me out. I'm losing weight, so I know this method works, but it's hard to keep up day in and out. The thing that does keep me going of following all of you, with your successes and struggles.4 -
@RangerRickL : Great post on pass days ! I think the main reason I have been able to stick to the UAC is the pass days. Otherwise I would have given up and gone back to eating unhealthy food. Pass days allowed me to actually let go, forgive myself and try again from the next day. Thank you for modifying UAC !
Last Friday I attempted a new dumbbell workout but I think I may have pulled something. So these 4 days have been just stationary bike every day. I don't like it much. I was better this morning but lazy because the bike gave me something I could sit and do and I didn't walk today.. Another thing I observed was that the program I selected on the bike said I burnt 400 calories at the end of 41 minutes, but I didn't feel I did. Usually my walk (85 minutes) burns around the same number of calories, but I am exhausted by the end of it. As a result I felt guilty and I let it affect my day.
Weighed in today and I have actually put on a pound. It was expected though. I have been letting the carbs creep up in my diet and to add to it, my cardio has been coming down. I'll weigh in tomorrow again. Lets see how it goes.
Does it really matter if we do cardio first or weights (dumbbell) first ? Just curious. I normally warm up before weights but sometimes I can't do cardio in the morning and I do it in the evening. Would this make a difference ?
Today
Exercise : Yes. 41 minutes on the stationary bike and some weights
Calories : Yes, under by about 250
Tracking : Yes
Something for us all
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Pass Day #2. Just one of those days. Tomorrow will be better.
@hil331115 You are an owl not a lark. Evenings work much better for me too. Just not a morning person.4 -
July 17
yes x3. I wish I was one of those work out morning kind of people but it's just never going to happen...I've tried and failed every time. so evening workouts it is!
You gotta do what works for you and it sounds like you know what that is. I love to work out in the am, but my mind disagrees with me on my early work days, so I do evening on those days. A few years ago, I got up at 4:30 am for a bootcamp type class with a bunch of people from work. That was exciting for exactly one day. I lasted a month and that was it for me!
Yes x 3. Ran 9 miles.
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@trixsey1 love the deer picture
@shonat11 you're doing great sticking with the plan on holiday, well done
@phoebelayla you can get back to goal, just stick with it
Thanks for the reminder on pass days Rick. I know it'll be tough for me to make the winner's circle this month, the rest of this week will be crucial as I'm attending another conference (this is the last one for several months) on Wednesday and Thursday and I take my husband away this weekend as a delayed birthday present. However the main prize will be maintaining my new healthy habits and goal weight with the winner's circle being the cherry on top.
5 -
Exercise? Yes; 32 minute walk
Calories? Yes
Tracking? Yes6 -
Slimpossible007 wrote: »PASS 1 (taking a rest)
Today I am taking as a rest day, I have worked out really hard over the last 2 weeks and my muscles are in need of a little rest ... I woke up to a 2.2lb gain this morning, I know I have not gained fat I know its just water weight due to my muscles being in pain .. hence the rest day, I will be back at it strong tomorrow!
My day isn't over yet but I figured I could sign off early due to using a pass anyway
exercise - none and no plans for any either tonight
logging - all logged
within my cals - I have 700 to spare
I may have a beer or 4 later which will put my over my cals but I shall report back if I do (just for the accountability)
Happy Monday everyone
I had 6 beers, so I went well over my calories, on a plus point my muscles have relaxed quite a bit from yesterday.
back on track today
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July 17
Yes x 3!
My leg continues to heal. I hope to be dancing again soon! 5
