September 22 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?
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Replies
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For the UAC team members who have been hiking along with @SimonsChange for the last few months, we know what great success he has had. Now, he can define the only goal that still lies beyond his current fitness level. In addition to the list above, I would stress one more item. It's very important for each of us to make slow and steady progress toward a physical fitness goal. Most people rush the goal by overdoing it. The result is injury. The injury derails the progress and greatly delays the achievement of the goal.
@SimonsChange is not alone. We all have goals we want to reach. The UAC is all about slow, healthy and steady habits leading to profound change. No one better exemplifies that than @SimonsChange and @craigo3154 and @pears734
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September 22
Exercised?: Yes. Walked 5 Km in 39mins (hills).
Calories?: Yes.
Tracked?: Yes.
Warm day today, did not need a jumper (sweater).
Great dinner with wife an daughter at Teppanyaki (for my wife's birthday). Almost went over calorie budget (didn't care if I did, it's a special occasion). Even finished off the last piece of left over pavlova. I went into my exercise buffer (but that's what it is there for
).
Weekend at last. Yay.
With goal setting all the points listed are essential: Define, want, BELIEVE, write, divide, review, schedule, do. Another thing that helps in reaching goals is share your goals with others. By telling other what you are going to do, you are more likely to follow through. External accountability is a great motivator. It is harder to break a promise to someone else than it is to yourself.
Have SMART goals (Specific, Measurable, Attainable, Relevant and Timely). If you miss a smart goal, re-assess against the criteria. Often one criteria comes up short (usually "Relevant" or "Attainable").
The power of "Believe"
Oddly enough, the quote from my profile is: "To achieve the impossible, you must first come to believe it's possible." (it's largely from Alice through the looking glass, but I though it was particularly relevant).
When I was 89kg, I did not believe 70kg was possible for me at age 48/49, but 75kg was on the distant edge of believable. When I hit 75kg, 70kg became believable. I have been under 70kg for over a month now. However my main goal is to maintain health, strength and size; not weight (and I believe I can do that by staying vigilant).
I used to think one chin up on a door frame was near impossible (not enough grip space, strength in fingertips, strength in arms). I did four after my walk today before taking a shower. (I used door jam pulls to slowly build up arm (bicep) and finger strength).
I used to think walking 5km in the hills under 40 mins was not possible. Now I consider 39 minutes for the 5km a slow day (yet to break 37 minutes though).
Set goals you can believe are possible. When you get there, you have a new perspective. From you new perspective what you believe is possible may have changed.
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Where is everybody? Looks like the weekend is starting early!!
So glad you started the conversation about goals. It has me thinking it is time to set the next one. Over the summer the UAC has got me back to where I wanted to be --the right number on the scale, and I can grab any pair of pants in my closet. But maintenance can be boring. The excitement of a new scale number or looser clothes isn't there. I need to think on this one because we are going into fall - shorter days are hampering activities.
Walked before dawn and hike in the early evening. Tracked and under calories.3 -
Did I exercise for at least 20 minutes? No, still a bit dizzy, so taking Pass Day #3.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes1 -
22-Sept-2017
Yes x3, today.1 -
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 everything I ate and drank? yes1 -
Well, food was more carby then I like and exercise was about half my normal amount but on the plus side I now have an inhaler and should been feeling better soon! Luckily just bronchitis and not pneumonia!!! Should be back to normal again soon!!
I also believe in going slow and steady. This isn't a race against someone else, this is about slowly improving yourself . I really love doing yoga and boy the progress is slow but when you do experience more flexibility it feels great! Sometimes it take months to notice a change but it is so worth it!2 -
September 22
Exercise yes
Calories yes
Tracked yes1 -
Exercise: 18000 steps.
Calories: Unfortunately no, so this will have to be my second pass day.
Track everything: Yes.1 -
Today, I went to the chiropractor because I strained a back muscle and torqued my lower spine while lifting heavy boxes. After electrostimulation and an adjustment, he said, "Don't twist much!" He doesn't understand how one cleans up horse manure. It's scoop; lift; twist; and throw! Oh well, maybe the 3 horses will just 'hold-it' until Monday...NOT!
Calories: Ok and under by about 345
Tracking: Ok
Exercise: farm activity and chores, including the activity described above!!!1 -
Pass day for me
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Yes x3 today. Put my 4 year old in the stroller and we headed out for a brisk 8km walk. Got a little lost in an unfamiliar neighbourhood but we just called it an adventure!
@RangerRickL sorry to hear about your back. Hope you are able to rest it enough to recover quickly.1 -
Sept 22
Exercise: 20 min various exercises
calories: yes
Tracked: yes1 -
Did I exercise for at least 20 minutes? Yes 30mins of cardio
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
It's always good to reexamine your goals and work hard on whatever you decide, in the beginning I just wanted to lose weight and become healthy which I managed to do by a huge amount which I'm still proud of
My current goal is just to improve on my cardiovascular health and capacity by working on my sprints so I can move on to another goal after that.
I will always crush my goals and surpass it by far and never stop improving as long as I keep my mental strong as I believe with a strong mind anything is possible regardless of a persons situation or standing in life.
Keep it up everyone the smallest change can lead to such a huge difference in life.2 -
@craigo3154 we are opposite, I had to put on long sleeves for our walk today, first time in four months. Weather has finally broken and I'm so excited for Autumn to finally be here.
One of my goals was to hit a certain number on the scales by April next year (less than 1lb per week), I am a turtle. Turns out I am a turtle's turtle and my goal for next April has been set back by life and I'll hit it when I get there.
Numbers used to incentivise me, not any more. My goal for the next few months is to change up my activity. There is a 'seniors' exercise class that I'm just old enough to join and it's cool enough to get a few evenings walk in.
Meal planning is also a goal. I'm good for breakfast and lunch but wing it for tea most days. Of course, that means grocery shopping, which is in the top three of my least favourite things to do.
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Exercise? Yes; 46 minutes of strength training and a 1.3 mile run
Calories? Yes
Tracking? Yes0
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