Daily exercise checkin

I'm in too

!st week of my 2nd month of crossfit.

W.O.D for today:
Warm up:
Alt Tabata Star Jumps and pose in a hole
High Hip Complex x 3
Cat and cow x 3

Dumbell front squats
Hug it and squat it 4 x 10

Press
5 strict + 5 push press x 4

Captain Morgan 3 x 5

Conditioning
Wall balls + burpees
15-12-9-6-3

Cooldown

Second deloading workout. Swapped barbell bench for dumbbell with just 40 lb weights, focused on slow controlled reps and long negatives.

Feel really good. Continuing to deload this week, then back to heavy weights next week. Hopefully feel better than I did by the end of last week.

Good evening. Since all of you are logging your exercise (as am I) I have a question for the group. When logging your exercise the app add's calories. Do I try and leave these at the end of the day or should I be using them (otherwise ending up at 0 at the end of the day)? Please and thank you!

Hello! Today I golfed 18 holes playing 2 balls per hole. I walked the course ( 4.5 miles) while pulling my clubs. I did 15 minutes of yoga before and after golfing.

Two hours and 10 minutes of walking.

I did Turbo Jam this morning, lifted this evening.

Week 1, Day 1: Chest and Calves
45 mins strength training @chuze

kmalhas wrote: »

Good evening. Since all of you are logging your exercise (as am I) I have a question for the group. When logging your exercise the app add's calories. Do I try and leave these at the end of the day or should I be using them (otherwise ending up at 0 at the end of the day)? Please and thank you!

I looked into this when i first got the app too. It depends on how you set your default amount of daily exercise. When you get the app and enter your goal (such as to lose x pounds in y weeks) it asks you how much activity you do, whether your lifestyle is sedentary, light exercise, medium exercise, lots etc and the app gives a rough definition of each. Not sure if you were asking more generically or more specifically but I'll explain some stuff below in case it helps. Of course it is always up to you whether you want to eat the calories actually earned or see them as bonus calories not used. It is however important not to eat calories that may show up from being double added to your calorie count otherwise you are eating more than you should.
This is how I understand it:

Example 1- If you were working as a waitress on your feet a lot, but without your phone on you to track your steps, then you could put your exercise amount as lightly active. MFP assumes you are burning a certain number of calories during the day from being lightly active at your job even though its not tracked on your phone. MFP factored in already in the number of calories assumed to be burnt by a lightly active person when it sets as your daily calorie goal. Then your phone would not be adding back calories you burn during that walking at work since in this example you don't wear it on you. You would not want to enter in your exercise diary that you walked a bunch that day since then it will add back calories which it had already factored/added into your daily calorie goal when you said you were lightly active. But say later when you go to exercise at night by doing a strength or cardio workout, you should enter your exercise into MyFitnessPal since those exercises would be in excess to being 'lightly active' (aka in excess to the base amount MFP assumes you burnt during the day). Then MFP adds calories back for you to be able to eat. In this example, you are perfectly justified to eat the calories MFP says you burnt from the extra night exercises but you would not want to be entering exercise for the lightly active walking which was already factored into your calorie goal.

Example 2 - Say you are in the same scenario as a waitress and set your activity level to lightly active but you DO carry your phone on you at work all day. MFP will automatically be tracking your steps and adding back calories in the exercise part of your calorie goal. You should NOT eat these additional calories since they were burned during the light activity you told MFP that you do every day outside the app which it already took into account during setting your calorie goal. Again, if you do additional cardio or strength exercise in the evening beyond being 'lightly active' then you are certainly able to enter that exercise into the exercise diary and eat the calories MFP tells you that you earned from it.

For myself, I have a sedentary work and lifestyle in general but had told MFP that i was lightly active. When I go for a walk and take my phone it counts the steps I take and I watch to see if i hit the 10,000 step goal. MFP assumes this is activity beyond the 'lightly active' assumption I'd given it when setting my goals so when it adds calories back from those walks I ignore them and do not eat them, because MFP already took into account that approximate number of calories when I'd entered by goal with the fitness level of 'lightly active'.

Taking a workout rest day today cause I have assignments that need to be in but I'll go for a 30 minute walk over lunch.

Enjoy your workouts everyone

Hello All

Exercise for Oct 3rd...
30 min Deep Stretch Yoga
10 min HIIT - Core
30 min Strength - Back and Triceps
20 min 3.5 speed treadmill
40 min walking the dog