January 6 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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Exercise!!
One of the fundamentals of the UAC is exercise. You are your own judge of your daily caloric intake limit and you get to choose what type of exercise you do. The only rule to qualify for the Winner's Circle is that you must do at least 20 minutes of exercise per day.
Okay...that's the rule. Here is my opinion and my personal experience with exercise. For me to be less fat (I'm not skinny) and more fit, I need to exercise to the point that I break into a sweat. If I need to lose weight, I need to follow the mantra of the books above which is to make sure that I walk briskly almost everyday for at least 40 minutes and do body -weight strength exercises at least twice per week. I also add cardio/strength HIIT to maintain my cardio fitness. (that is not required by the books noted above)
The books above are excellent and simple regarding how basic exercise yields lifelong benefits. In our group, @Bill70Strong is the best example of someone who lives out the principles of the Younger Next Year books.
Both Bill and I heartily recommend the books.
Rick
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Date: January 6
Exercised?: Yes - almost decided to use my first pass day (out of sheer laziness, not because i actually needed a break) but forced myself to do a 20 minute walking workout from Youtube. Felt so good i did a short zumba workout as well!
Calories?: Yes - under target.
Tracked?: Yes - all tracked.
Thanks for the book suggestion! I've not heard of these before so I'm interested to check them out.11 -
January 6
Exercised?: Yes. (setup one drone track, tear down two)
Calories?: Yes
Tracked?: Yes
Good day's flying. Better yet, no real damage (props don't count
).
Car battery died. Will need to get alternator replaced as it does not seem to be charging the battery. But with work starting tomorrow, finding time (and a mechanic) will be interesting.
@RangerRickL. Daily activity (exercise) is essential to keeping young. Ideally, as you say, enough to break a sweat.
If not walking at ludicrous speed (8 min per km or 13 mins per mile), I either am on my feet for a large portion of the day, or make up with bodyweight exercises.
Mental activity is also required. The brain, like any muscle, will atrophy if not exercised. It is too easy to get into a mental routine and not push oneself to learn and grow. I try do this with audiobooks and languages.
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Exercise ... this is such an essential element for me. It helps to curb my appetite and it gives me an overall feeling of well-being. At 74, it is also crucial to keep me off of medications and moving!
My normal daily activity orior to MFP was riding. One of the reasons I got really serious about losing weight and getting fitter was moving into the upper levels of riding dressage. This level of riding requires significant core strength in addition to aerobic figness. So, in addition to riding I have added rowing (6 days a week) and strength training (3 days a week). These have had a super positive effect on my riding (and losing weight ). Finally, I added 60 minutes of pool exercises (primarily stretching and range of motion) as my recovery day off-horse exercise on non-strength training days.
As a result of all of this, I am actually in the best overall physical condition of my adult life and at the best weight since high school! I have never felt better.
Message ... it is never too late (although it might be a bit easier when you're younger ) 8 -
Exercise - 100k road bike ride
Calories - yes
Tracked - yes
Aaah...took advantage of the holidays to get back to normal with training and eating after the injury and the flu. And now looking back it feels so good to be back!! Nothing has been "normal" after that fall on Oct 27th, just barely made it to hold it together so this is so pleasant.
Another race in a week then my off season will be officially over and I'll go back to duathlon first, then triathlon. ❤️10 -
It's still before noon here, so my UAC report will be later, of course.
My GP recommended that SPECIFIC (pink cover version) book to me quite a while ago ... I bought it and read it - gotta hunt through the back of my bookcases (many shelves have books two-deep) and refresh my memory on the details, especially on the "weight strength exercises at least twice per week" part.
The recommended almost-daily minimum 40 minutes brisk walk is a routine part of how my day is organized ... even if it IS "jogging in place" rather than "jogging outside or on a treadmill in a gym"6 -
Just had the most horrible thing I've every experienced happen to me in my personal life so I haven't been eating much at all.
2nd - Yes, Yes, Yes
3rd - Yes, Yes, Yes
4th - No (over calories) No (logging) yes
5th - Yes Yes Yes
Need to get back into eating now. I have lost my appetite but I need to keep my body going17 -
Will check the books out, glad to see 40 min walk there!
Exercise yes, 20 min quigong, 18 min leslie sansone, 150 min walk across the Brecks UK
Tracking yes
Calories yes9 -
Exercised?: Yes. 25 mins walk. I went to visit a friend and chose to walk instead of taking the car. Back to normal routine tomorrow.
Calories?: Yes. Just.
Tracked?: Yes
Pass Day so far: 1
Thanks for the book recommendation @RangerRickL. I definitely need to make exercise part of my routine for health not just part of weight loss routine. I'll check out the books see what else they recommend.
ETA: OK I see their book is geared towards 50 year olds+.
@craigo3154 is so right about mental health!
@jan110144 Maybe the profile name should have been a clue but I've always just seen your picture and read your exercise routine and would never have guessed your age to be 74. Inspirational.8 -
Date: 6 Jan
Exercised?: Yes, Upper Body Strength
Calories?: Yes
Tracked?: Yes
Lost since 2 Jan: 4.6 lbs (49.4 to go) 😊9 -
3 x Yes
Thanks for the details of the books will be looking for a copy to add to my library9 -
I was doing active recovery today but have done a brisk walk. Tried to keep at 14 mins per mile. Can’t seem to get it less. 1 hour. 350 calories 8400 steps.
Calories yes but worse choice today as had an almond muffin. Fruit and honey. Starting sugar challenge on 14th.
Tracked yes.10 -
Did I exercise for at least 20 minutes? I managed to walk to the grocery store and back today which is an achievement after my pneumonia bout. I have lung function tests tomorrow so I’m hoping to get the ok to do more in the way of exercise.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes10 -
@RangerRickL I REALLY don't like to sweat...BUT due to poor food choices this morning (cookies and donuts) I chose to do 2 hours and 20 minutes of exercise so I could enjoy our son's 43rd birthday dinner at a Mexican restaurant this evening without having to take a pass day. Dear hubby and I have already looked at the menu online and will choose to split one of their enchilada plates tonight so as to stay within calorie allowances for the day. @Craigo3154 has reminded us we can't exercise away a bad diet; so, thankfully, this is NOT a regular occurrence. Proactive is preferable to reactive...but reactive is better than nothing at all...so I may be choosing to do more exercise, yet again, later this evening! Do I know better? Of course, I do...but we are all imperfect beings, learning to become a better versions of ourselves. I THINK I NEED THE BOOK!10
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Jan 5 + 6
Pass!
I exercised the 5th but not the 6th (i got my period and it hurts so much the first day its hard to stand straight)
I'm overeating so much since last night.... IDK what came over me, I can't find any excuses for this anymore. Why is my self control so bad?? I'm terrified this is gonna keep happening all year. I feel sick & I know eating like this isn't normal, healthy, or shows a lot of self-respect, and yet it happens.
on the bright side I made Croissants for the first time ever and they taste so heavenly, they turned out so golden & flakey too, they're nearly perfect.
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@peachpastries I get immense cravings for sugary food and chocolate for the couple of days before my period is due every month. Don't beat yourself up over this - draw a line under it and keep moving on. 8
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Exercise: 30 minutes of yoga. It's not the biggest calorie burning exercise but it's good for my mental health.
Calories: Yep, stayed under. We took a trip to Ikea today and I was frantically searching the database while in the queue for food. A shrimp sandwich turned out to be about half the amount of calories as a portion of meatballs, and that's without any sides added to the meatballs. Shrimp it was.
Tracked: Everything. Even weighed out a handful of sweets rather than guesstimating.
Pass days so far: 110 -
Yes x 3 for today!
I will have to check that book out! I do want to be younger next year!! 10 -
peachpastries wrote: »Jan 5 + 6
Pass!
I exercised the 5th but not the 6th (i got my period and it hurts so much the first day its hard to stand straight)
I'm overeating so much since last night.... IDK what came over me, I can't find any excuses for this anymore. Why is my self control so bad?? I'm terrified this is gonna keep happening all year. I feel sick & I know eating like this isn't normal, healthy, or shows a lot of self-respect, and yet it happens.
on the bright side I made Croissants for the first time ever and they taste so heavenly, they turned out so golden & flakey too, they're nearly perfect.
maybe look in Pintrest or Google images for "Instead of this, eat that" posters that might help.
I know you can find something like "If you are craving sugar, your body probably needs (can't remember the element off hand, but might have been magnesium or potassium), so reach for [these high-whatever-it-was options]. It's not always a question of "self-control" per se, especially around TOM.
You can also look for posters / google images for "What 200 calories looks like" so you have visual images to remind you how you can bulk-up for your choice by having (for example) 1/2 cup pop-corn kernels run through an air-popper (the popped outcome is HUGE, so even 1/3 cup un-popped might be satisfying) vs 3 of those mini-bite-sized Halloween chocolates for the same # calories.
How much celery (lots! even with a yogurt dip) vs 12 Doritos . Etc Etc.8 -
Date: January 6
Exercised?: Yes
Calories?: Yes
Tracked?: Yes7 -
ETA: OK I see their book is geared towards 50 year olds+.
Maybe so, but that doesn't mean that younger folks can't benefit by starting to build that kind of activity into their habitual lifestyles sooner .... even if the the anecdotal examples the authors use are chosen more to inspire an "older" reader
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Exercise: 8 mins General weights, interval walking for 70 minutes while watching Dancing on Ice on TV. Walking/jogging at the pace of the dance music, and resting in between routines. I do Leslie Sansone style walking when I do this sort of thing. I can get quite a flow on when I do this. Also walked during another programme as I had quite a sedentary day today visiting family.
Calories: under? Yes
Tracked: Yes10 -
DId I exercise for at least 20 minutes? Yes, a 90 minute Yin yoga class. Pretty much a rest day.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes7 -
Exercise- Yes, Sunday’s are my no gym day. So I did my own 30 min of yoga plus a neighbor gifted me a six piece wicker outdoor furniture set, instead of using the truck I carried them one at a time down the street and up through my house to the second floor balcony. I hustled too😜
Calories- Yes, with 1 to spare!
Tracked- Yes, of course!8 -
Exercised - Yes walking the dog
Calories - Yes
Tracked - Yes
Pass days used - 17 -
1/6
Exersized?- yes
caleries?-yes
Logged?-yes
11 -
January 6, 2019:
EXERCISE: Yes. Got my long run in today. 8 miles in 1:04:10 (8:01/mile). It was my first fast run since having oral surgery in December, so I finally feel like I'm back to my old self again. In total, I ran 22 miles this week. Climbing to 26 this week in a slow build up to 50.
CALORIES: Yes. 2020 target; 2580 consumed - 1131 exercise = 1449 net. Hit my protein target as well.
TRACKING: Yes. I have nothing to add to this today, haha.
I do my best to exercise every single day, but sometimes my body does tell me that it needs a rest day. Thankfully, I get in a lot of walking during the course of a day, usually walking at a pace of about 3.5 mph. 10,000 steps is almost never a problem for me during the work week.7 -
January 6
Did I exercise for at least 20 minutes? Yes, 20 minutes on recumbent bike and chased the dog in the dog park for 45 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes6 -
Yes x 3. Nice brisk walk around our local lake. Mental activity achieved too as submitted an assignment for my post grad course. (on my 2nd and final year and with work and a 2 year old I often find myself asking whether it's all worth it when deadlines approach. Feeling better now it's handed in.)
@davert123 hope you're OK.
@craigo3154 I had to get my car a new alternator recently too. And this weekend my boiler has given up the ghost. Brrrr. Leaves me wondering what will break next...6 -
Did I exercise for at least 20 minutes? Yes .. Hiit
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Exercise is crucial for me! I like to feel like I have energy and strength. Besides it's incredible health benefits..I also like the way it makes me look!4
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