January 14 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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Yesterday, @SModa61 posted a video link to a James Clear interview about habits. Thanks, @SModa61
I recommend that you watch the video.
One of his top 10 concepts is that to achieve a goal, one must know the 'when, where and how' you will accomplish that goal.
The UAC is based on that simple truth. There are 4 things that lead to success. When will you do the activities? Ideally almost every day, with a relief valve of Pass Days thrown in.
Where will you do your exercise? You choose that activity
How will you demonstrate your success? You will track your intake of calories and your output of exercise and share your results with your accountability team.
It works for those who do the work!10 -
The 4 actions of the UAC are
1) consume less than your chosen caloric daily limit
2) exercise at least 20 minutes per day
3) track your caloric intake and exercise output
4) post regularly to your accountability team10 -
Jan 14
- Exercise: ☑️ (1 h walk, 20 min pilates)
- Tracked: ☑️
- Calories: ☑️
- Pass Days: 0/3
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- Veganuary: ☑️
- No added sugar: ☑️10 -
I had a mostly lazy day at home. But did yoga and abs before heading out for Jiu Jitsu class. Good food choices and all logged under budget.11
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Exercise yes 10 min quigong, 20 min yoga, 20 min Leslie sansone, 180 min cleaning
Tracking yes calories yes7 -
Posted on wrong day. Long post, so I am not reposting.
3 X Yes6 -
Logged, at, and exercised. I got excited about purchasing a lifting bench. It was on sale for $30 and I quickly grabbed it up as I love lifting. Also, Talenti and it's southern pecan, crunch is da devil come to sweet, sugary, goodness life. I've learned to have a table spoon per day, savor that sucka and quickly put it back in the freezer.8
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14/01/2021
Exercise: yes, bike ride 35 minutes, cardio 40+ minutes
Calories: yes
Tracking: yes
Pass days used: 1/3
As I have been at goal weight and maintaining for over a year I don't have a weight loss goal to aim for and I missed that when I first found that I didn't have losses to report. It was very difficult for a while to adjust.
I lost a lot of weight about 20 years ago and kept it off for over 10 years. At that time I had other goals - I was working, studying, (new career at age 48 years!) and had fitness goals to work towards.
This time, being retired has brought different challenges and I'm finding it difficult to reach for goals. I had fitness goals to work towards using the machines in the gym, increasing weights and resistance, when I first started the weight loss journey and they were going well, but then Covid hit and I haven't returned to the gym since.
Now, with my son being so ill I have lost my way again. I'm hoping the UAC will keep me going until the virus recedes and perhaps I can get my mojo back.
12 -
Yes to all 3.
1 pass day used 😊7 -
Today was more of a rest day for me. I did 30 minutes yoga and 20 minutes Pilates. For dinner I had a Marinara sauce with olives and capers. I used to really not like olives but I love them in this sauce.
Yes, yes, yes.8 -
lesdarts180 wrote: »14/01/2021
Exercise: yes, bike ride 35 minutes, cardio 40+ minutes
Calories: yes
Tracking: yes
Pass days used: 1/3
As I have been at goal weight and maintaining for over a year I don't have a weight loss goal to aim for and I missed that when I first found that I didn't have losses to report. It was very difficult for a while to adjust.
I lost a lot of weight about 20 years ago and kept it off for over 10 years. At that time I had other goals - I was working, studying, (new career at age 48 years!) and had fitness goals to work towards.
This time, being retired has brought different challenges and I'm finding it difficult to reach for goals. I had fitness goals to work towards using the machines in the gym, increasing weights and resistance, when I first started the weight loss journey and they were going well, but then Covid hit and I haven't returned to the gym since.
Now, with my son being so ill I have lost my way again. I'm hoping the UAC will keep me going until the virus recedes and perhaps I can get my mojo back.
We are here for you @lesdarts180 !
Perhaps rather than a Goal, ponder a small habit...? Reading 5 minutes before bed, walking around the block & taking two photographs at 1 pm? Anything really. What I know to be true is any small action leads to inspiration, which then leads to more action.
I also find creating a simple piece of paper with three boxes on it (for the baby habit’s first 3 days) & coloring or painting each box after successfully doing the baby habit is actually fun & effective. Finally, think about what you might be able to do for yourself to lift your spirits: things I have used through several tragic situations may seem silly, but worked: fresh flowers in a vase, comedies, upbeat music, a warm bath with a guilty pleasure magazine, a new pillow case.
I also got a bracelet with beads that linked to the serenity prayer & would say it often with 3 deep breaths.
I hope some of these ideas spur you to one that resonated with you.
Thinking of you,
Maddie 😘
11 -
Did I exercise for at least 20 minutes? Yes, 1 hour and 22 minutes Week #15 - Day #1 marathon training app.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
@biketheworld - Love the Holland/Grand Rapids area. I took my Pilates instructor training for mat in East Grand Rapids, at Pilates in the East.
My brother and I were going to do the bridge walk to celebrate his recovery from a near fatal heart attack, but covid hit.
Yes, I'm familiar with DALMAC.
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Yes, yes, and yes!7
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Did I exercise for at least 20 minutes? Yes - 20 minutes on exercise bike, 30 mins walking
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
All this talk of James Clear has me resolved to listen to his book again this weekend. I found it very inspiring the first time band took quite a lot from it.7 -
Did I exercise for at least 20 minutes? Yes 30 min walk and a day of housework
Did I stay within my calorie budget for the day? Yes under
Did I keep track of everything I ate and drank? Yes7 -
Exercise: yes, hour walk
Tracking: yes
Calories: yes6 -
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
3 -
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
1/3 pass days used5 -
3 yes today.5
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Did I exercise for at least 20 minutes? Yes, I'm doing the Fitbit Bingo so it pushes me to do more and today I'm feeling tired so every bit helps.
Did I stay within my calorie budget for the day? Yes, under.
Did I keep track of everything I ate and drank? Yes5 -
Date: 1/14
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? ✅
PASS: 0/3 (for my own accountability)5 -
Did I exercise for at least 20 minutes? yes walked for 30 min
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes5 -
lesdarts180 wrote: »14/01/2021
Exercise: yes, bike ride 35 minutes, cardio 40+ minutes
Calories: yes
Tracking: yes
Pass days used: 1/3
As I have been at goal weight and maintaining for over a year I don't have a weight loss goal to aim for and I missed that when I first found that I didn't have losses to report. It was very difficult for a while to adjust.
I lost a lot of weight about 20 years ago and kept it off for over 10 years. At that time I had other goals - I was working, studying, (new career at age 48 years!) and had fitness goals to work towards.
This time, being retired has brought different challenges and I'm finding it difficult to reach for goals. I had fitness goals to work towards using the machines in the gym, increasing weights and resistance, when I first started the weight loss journey and they were going well, but then Covid hit and I haven't returned to the gym since.
Now, with my son being so ill I have lost my way again. I'm hoping the UAC will keep me going until the virus recedes and perhaps I can get my mojo back.
@lesdarts180 I'm so sorry to hear that your son is so ill. My thoughts and prayers are with him and you. {{Hugs}}.
01/14:
✔️ EXERCISE: Yes.
✔️ CALORIES: Yes.
✔️ TRACK: Yes.
STEPS >15k? Yes.
PASS: 0/3
Today I walked 45 mins on the treadmill at 3.5mph and an additional 10 mins at 3.0mph (warm up and cool down).4 -
Exercised: Yes - stationary bike, 20 minutes - I find it SO much easier psychologically to do a bike workout around lunchtime versus waiting until the evening after work
Calories: Yes
Tracked: Yes
Pass Days Remaining: 1/3
Pass Day 1: 1/5/21
Pass Day 2: 1/8/214 -
1/14
Exersized-?yes
Caleries?-yes
Logged?-yes4 -
January 14
Did I exercise for at least 20 minutes?
Yes. Lots of walking
Did I stay within my calorie budget for the day?
Yes. Barely
Did I keep track of everything I ate and drank?
Yes
Where, when and how seem to be pretty consistent for me. I am a morning person in that I find that is when I am most active. I have changed from being a runner to relying on walking as being my main exercise, and find that I stick to familiar routes. I also believe that working on this consistency will help achieve my long term goals
6 -
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 -
Exercise:✅
Tracked:✅
Under: ✅
2 pass days left.5 -
Exercise-YES
Calories- YES
Track- YES
No passes remaining5 -
Jan. 14
Exercise - Yes. Step/kick class 70. Walk 45
Calories - Yes
Tracked - Yes4
