January 14 Sign In
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@SModa61, @MadisonMolly2017; @MaltedTea; and others
It really helps me and the UAC a lot when you post interesting thoughts and ideas.
Look at how much @SModa61 has ignited interest in the book and healthy interraction.
Thanks so much to @SModa61 and each of you!!
Rick3 -
Yes x 3. 45 minutes HIIT4
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Did I exercise for at least 20 minutes? Yes. I did strength training for an hour, skied for ninety minutes, and walked for 105 minutes
Did I stay within my calorie budget for the day? Yes I did. 1238/1360
Did I keep track of everything I ate and drank? Yes. I did.4 -
Did I exercise for at least 20 minutes? Yes indeed. 30 min circuit training.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank. No, but was definitely under.
Pass day 1/3
My wife and I are using macros recipes making it harder to enter in my diet. Got to figure that part out.4 -
Exercise: ✔️ 20 minutes cardio dance, 20 minute core workout
Calories: ✔️
Tracking: ✔️
Battling the urge to snack tonight, but successfully resisting!4 -
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: 2303
Date: 1/14
Exercised?: Yes,
Calories?: Yes, 1433/1480 – 393 exercise ( 1040 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: TBD
*** late in the day posting given I did not get my activity in until I headed outside at 8:45 PM with slush coming from the sky. But I got it done!
Pass #2
Remaining passes: 1
4 -
Yes x 34
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Yes, yes, and yes. A good day.4
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Jan 14:
Exercise: Yes! 30 min Zumba, 20 min brisk walk
Track: Yes!
Under calorie allowance: Yes, although just barely.
Passes used: 04 -
@RangerrickL Happy to have triggered conversation. Got my copy of the book ordered but may finally decide to try Audible.
@ChristianK1974 Are you saying that because you are tracking macros you are then having to spend extra effort in order respond to the UAC second prompt of “Did I stay within my calories?”. If that is the case, then I would assume (and I may be speaking out of turn) that for you the prompt might be “Did I stay within my macros?”.
@lesdarts180 Very sorry to hear about your son and also sorry to hear how you are being affected. It may be hard, but remember to take care of yourself. Your son needs you to stay healthy. There are always friends here for you in the UAC.
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Did I exercise for at least 20 minutes? Yes; walking slowly
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I'll watch the video tomorrow. I'm trying to unwind enough to get sleepy and get in the bed before 11:00 p.m., instead of my usual 2 a.m. - 4 a.m. I'm a walking, talking, zombie from going to bed around 3ish and getting up at 6:30.
4 -
Yes to all 34
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Yes x 3
Let myself have processed sugar today and it did not make my tummy feel good 😞4 -
Exercise: yes, the same, slow walking over 8 hours plus disinfecting public areas due to the virus, plus carrying some heavy things for upper body strength. Worked on walking meditations about nature while I work with crowds of people.
Calories: yes, under
Tracking: yes3 -
@lesdarts180 Sending you my support and best wishes2
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Jan 14
Exercise: Yes, 90 mins walk
Calories: Yes
Tracked: Yes
Pass days: 0/34 -
MadisonMolly2017 wrote: »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 😘
Maddie, you said this perfectly to her and what I would say myself to her! I did send a PM to you @lesdarts180 if you wanted a friend on here! I would love to chat with you and just listen! We ALL are here for you, friend!
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Yes x 3 for Thursday
Under calories, tracked and did 75 min of tennis.
Pass day #2 for Wednesday though. It wasn't even close to worth it, we grabbed takeout pasta on a whim. Didn't realize it was creamy sauces and it wasn't even very good. Total waste of a pass day and calories. At least now I know and won't be going back again!5 -
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: 2303
Date: 1/14
Exercised?: Yes,
Calories?: Yes, 1433/1480 – 393 exercise ( 1040 net)
Tracked?: Yes
Rings closed?: Yes
TDEE: TBD
*** late in the day posting given I did not get my activity in until I headed outside at 8:45 PM with slush coming from the sky. But I got it done!
Pass #2
Remaining passes: 1
Thank you for the video. Listening to it while I walk on my treadmill. Got to love podcasts!3 -
Yes / Yes / Yes. Used all of my pass days already but staying with it. Definitely motivating me to get 20 minute walk in, in the evening if nothing else. Thanks everyone for this group!4
