January 13 Sign In
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3x’s yes.5
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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? Yes
3️⃣ Pass Days left
Insights:- Maintenance is just as difficult as losing the weight.
- I miss my usual social whirl, but not as much as I thought I would.
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I tracked today down to the last nibble!!!
I’m under and I did 30 min exercise💪🏼6 -
January 13
Did I exercise for at least 20 minutes?
Yes. 2 long dog walks
Did I stay within my calorie budget for the day?
Yes. Large deficit
Did I keep track of everything I ate and drank?
Yes
Another solid day
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Exercise:✔️ 50 minute walk
Calories: ✔️
Tracking: ✔️
First day back to teaching online. (I'm a professor.) I miss my colleagues, but not the 45-minute commute each way! I had time and energy for a walk after my classes because I wasn't totally exhausted by fighting traffic.8 -
Did I exercise for at least 20 minutes? es
Did I stay within my calorie budget for the day? es
Did I keep track of everything I ate and drank? Yes5 -
Start weight, January 1, 2021: 132.0December 1, 2020 – 135.6
November 6, 2020 – 140.8
October 2, 2020 – 147.8
September, 14, 2020 – 153.0
My calorie rule for January UACDefining, for myself more than anything, what is the definition of my daily calorie goal. For Oct and Nov, I used 1430 and not eating back exercise. December, I raised that to 1480 with no additional calories for exercise. For January, I am going to try a blended rule; either Food calories under 1480, or Net calories (ie Food minus exercise) under 1200. So, if my exercise burns less than 280 on a given day, there is no added calories. BUT, if I exercise more, I have the option additional food OR if I overeat, I have the option of exercising more to not use a pass day. This flexibility was not something I allowed in my previous rounds. Once I exceeded my goal calories, regardless of my exercise burn. Also, I am defining that I am using the MFP estimate for the caloric burn from exercise. I know I could get different numbers elsewhere, but I am going to use only the one source – good or bad.Date: 1/1
Exercised?: Yes, PM: Solo walk 0:56:56 at 13’58” pace for 4.07 miles, avg HR 133 BPM; 5 min planks/pushups
Calories?: Yes, 1422/1480 – 284 exercise (1138 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2078
Date: 1/2
Exercised?: Yes, PM: Indoor cycle 31 min; 0:26:34 Solo walk/jog at 11’59” pace for 2.21 miles, avg HR 157 BPM; 3 min mixed plank; 1 min sit up (20), 1 min squat (28), 1 min knee push ups (21)
Calories?: Yes, 1537/1480 – 455 exercise (1082 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 1971
Date: 1/3
Exercised?: Yes, AM: Indoor cycle 15 min; 1:14:55 Solo walk at 14’53” pace for 5.03 miles, and HR 121 BPM; 4 min mixed planks; 1 min sit up (20), 1 min squat (31)
Calories?: Yes, 1424/1480 – 494 exercise (930 net)
Tracked?: Yes
Rings closed?: No, Stand
TDEE: 2018
Date: 1/4
Exercised?: Yes, AM: Elliptical 20 min; 6 min mixed planks
Calories?: Yes, 1459/1480 – 180 exercise ( 1279 net)
Tracked?: Yes
Rings closed?: No, Move
TDEE: 1817
Date: 1/5
Exercised?: Yes, PM: Indoor cycle 30 min; 4 min mixed planks, 1 min sit up (21), 1 min squat (32); 0:57:55 Solo Walk at 14’15” pace for 4.06 miles, avg hr 121 BPM
Calories?: Yes, 1458/1480 – 528 exercise ( 930 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2240
Date: 1/6
Exercised?: Yes, PM: Indoor cycle 35 min; 4 min mixed planks, 1 min sit up (21), 1 min squat (36), 1 min scap pushup pike (10) (341 20/60), Elliptical 12 min; 0:25:01 Solo walk at 15’30” pace for 1.61 miles, avg HR 119 BPM (420 21/60)
Calories?: Yes, 1480/1480 – 512 exercise ( 967 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2120
Date: 1/7
Exercised?: Yes, PM: 1:25:51 Solo walk at 13’43” pace for 6.26 miles, avg HR 130 BPM; 5 min mixed planks; 1 min sit up (22), 1 min squat (35)
Calories?: Yes, 1386/1480 – 423 exercise ( 963 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2277
Date: 1/8
Exercised?: Yes, PM: Indoor cycle 25 min; Under desk Elliptical (testing before I bring to 86 yr old father) 39 min; 0:38:41 Solo Walk at 14’15” pace for 2.71 miles, avg HR 123 BPM; 4 min mixed planks, 1 min sit up (26), 1 min squat (44)
Calories?: NO, 2605/1480 – 540 exercise (2065 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2181
Date: 1/9
Exercised?: Yes, PM: Indoor cycle 25 min; 0:23:55 walk/jog at 11’19” pace for 2.05 miles, ang HR , avg HR 153 BPM: 0:05:58 cooldown walk, 4 min mixed planks, 1 min sit up (23), 1 min squat (37), knee pushup (10) (672 46/60)
Calories?: Yes, 1286/1480 – 441 exercise ( 845 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2131
Date: 1/10
Exercised?: Yes, AM: indoor cycle 40 min; PM indoor cycle 25 min, 4 min mixed planks, 1 min sit up (23), 1 min squat (43), knee pushup (10)
Calories?: No
Tracked?: No
Rings closed?: Yes
TDEE: 1965
Date: 1/11
Exercised?: Yes, PM: 1:00:55 Solo Walk at 14’22” pace for 4.24 miles, avg HR 130 BPM; 4 min mixed planks, 1 min sit up (24), 1 min squat (38), knee pushups (11)
Calories?: Yes, 1427/1480 – 300 exercise ( 1127 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: 2106
Date: 1/12
Exercised?: Yes, PM: Indoor cycle 30 min; 4 min mixed planks, 1 min sit up (21), 1 min squats (34), knee pushups (11)
Calories?: Yes, 1452/1480 – 236 exercise ( 1216 net)
Tracked?: Yes
Rings closed?: No (at 9:30 realized watch died, by the time I get it charged, I am not heading outside to get the “move” I need for that ring. Ready to faceplant at the moment.)
TDEE: 1875
Date: 1/13
Exercised?: Yes, PM: 1:04:10 Solo walk at 13’48” pace for 4.65 miles, avg HR 133 BPM; 3 min forearm planks, 1 min sit up (23), 1 min squats (36), knee pushups (12)
Calories?: Yes, 1466/1480 – 397 exercise ( 1069 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: TBD
Pass #2
Remaining passes: 1
6 -
Did I exercise for at least 20 minutes? Yes 1 hr 40 minutes walking
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes5 -
ON track. Enjoyed a tough training session today (rows, burpees, and dead lifts) I enjoyed the heck out of it! I was so relieved that Mr. Commander in Training did not say run. Give me squats over a run or a jog any day lol5
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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? YES5 -
Did I exercise for at least 20 minutes? Yes, slower day than usual but I got it done
Did I stay within my calorie budget for the day? Yes, under but working to get the number up
Did I keep track of everything I ate and drank? Yes, even that amazing slice of pizza
Insight: I liked myself before the pandemic and even more now. I prefer working out with friends in a class, not alone. People either have short fuses nowadays or they have witty sarcasm that I love. I'm eating much healthier without really trying. Just bought Maple Bacon Jerky for the first time to see why so many people like it and it has 10g protein. If good I'm going back for the Korean BBQ ; )) My day has been unexpectedly good!5 -
01/13:
✔️ EXERCISE: Yes.
✔️ CALORIES: Yes.
✔️ TRACK: Yes.
STEPS >15k? Yes.
PASS: 0/3
Today I walked for an hour around the inside of the building at work.
Insights: I'm learning to be kind to myself and be more patient. I didn't gain all this extra weight overnight, and I'm not going to lose it overnight either.5 -
Did I exercise for at least 20 minutes? Yes I did an hour of strength training
Did I stay within my calorie budget for the day? Yes. 1206/1360
Did I keep track of everything I ate and drank? Yes. We went out for mexican tonight. I ordered the steak fajitas and didn't eat the tortillas. My fiancee and I stuck with water while my cousin and her husband had alcoholic beverages. I'm really pleased with myself. I usually order foods that are deep fried, and I didn't...my taste buds are changing. I didn't even crave anything fried. 😊
Passes remaining: 38 -
Did I exercise-YES
Did I track- YES
Did I stay within calorie goal- YES
No passes remaining4 -
Jan. 13
Exercise - Yes. Walk 45 Row 15
Calories - Yes
Tracked - Yes
Hectic day at work & more of a challenge to stay on course with my eating, but managed to hold it together. For me, tough days are character-builders and a test of determination and resilience, so I do appreciate them, even though they’re absolutely no fun4 -
What have I learned this month? Well, since the holidays really: I eat more consciously.
A little over a year ago, it would not be uncommon for me to eat well past the point of fullness. But now, even if I'm adamantly snacking - like yesterday - there's a point where I'm consciously like "that's enough."
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Did I exercise for at least 20 minutes? YES | Bret Contreras' Strong Curves "At Home Workout" program (35), Skipping (10) TOTAL: 45 min
Did I stay within my calorie budget for the day? YES | Base + 219
Did I keep track of everything I ate and drank? YES |
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Personal Bonus: Did I meet my protein macro for the day (min 40%)? NO | 30%
Pass Days Used: (JAN07)(JAN12)6 -
Did I exercise for at least 20 minutes? ✅ 40 min walk
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅4 -
Did I exercise for at least 20 minutes? 3 mile treadmill run + 47 minutes of lower body strength (glues & hamstrings) this morning
Did I stay within my calorie budget for the day? Yes and under
Did I keep track of everything I ate and drank? Yep!4 -
What’s New??
@rangerrickl ‘s comment about change of identity as he head’s into retirement got me thinking and not in the expected way (and as a 59 year old mother of two, there have been some distinct life and identity changes over the years). Anyhow, I digress. Ranger Rick’s comment reminded me that I had recently heard something interesting relating to one’s identity. It took me over an hour to figure out what it was that I was remembering. Then it clicked. It was a podcast interview of James Clear, author of Atomic Habits. In his 10 Rules For Success, #9 is Change Your Identity. I intended to follow up on what I had heard, but life happened and I didn’t. So I am extra glad that Rick’s comment triggered this memory. The content of what James Clear has to stay is not off track for individuals in the UAC Challenge so I am attaching a link. It is not where I heard him originally, but it's an introduction to what he has to say. I plan to pick up the book and give it a read.
https://www.youtube.com/watch?v=nRwDVD4Q26E 9 -
Did I exercise for at least 20 minutes? Yes, 1 hour of walking
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Who else needs to track their sleeping habits? I'm sure not getting enough.
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