January 19 Sign In

Options
24

Replies

  • newbie2143
    newbie2143 Posts: 328 Member
    Options
    Jan 19/20

    Did I exercise for at least 20 minutes? ✅ 30 min run, 20 min strength
    Did I stay within my calorie budget for the day? ✅
    Did I keep track of everything I ate and drank? ✅

    Pass days used=3
  • Lilutz
    Lilutz Posts: 389 Member
    Options
    yes x 3. 45 minutes walking & 45 minutes HIIT
  • GreyGirl915
    GreyGirl915 Posts: 63 Member
    Options
    Exercise yes, bike and treadmill
    Calorie budget yes stayed under
    Tracking food and drinks yes

    Hiking is not an option in Manhattan everything is pretty flat, small hills but that's it. I'm close to Central Park and it's a beautiful place to walk or bike but no hiking. My favorite place to hike is Virginia near the Blue Ridge Mountains ⛰ 💙 😍 so amazing.
  • achagpar
    achagpar Posts: 493 Member
    Options
    Jan 19:

    Exercise: Yes! 30 min Zumba, 30 min kickboxing and then another 40 min Zumba (#ZumbaAddict!)
    Track: Yes!
    Under calorie allowance: Yes!

    Passes used: 0 🤗
  • shredsx
    shredsx Posts: 44 Member
    Options
    another day down woohoo!

    exercise: hiit, an upper body lift, and 12 mi at work got it done for me
    budget: rather easy day wasn’t too hungry and stayed within
    tracking: nailed it!

    hump day tomorrow everyone let’s make it a good one (:
  • allisond8
    allisond8 Posts: 39 Member
    Options
    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
  • Pearl0408
    Pearl0408 Posts: 78 Member
    Options
    Did I exercise for at least 20 minutes? Yes. I walked for 45 minutes.
    Did I stay within my calorie budget for the day? Yes. 1205/1360
    Did I keep track of everything I ate and drank? Yes I did.
    5tz9utvg5dwf.jpg
  • GrandmaJackie
    GrandmaJackie Posts: 36,144 Member
    Options
    Date: 1/19
    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: 1/3 (for my own accountability)
  • MaltedTea
    MaltedTea Posts: 6,286 Member
    Options
    For some reason this morning, I crunched the numbers (TDEE, BMR, initial vs target body fat percentage ranges, etc) and figured out - no matter how I slice it - I'm closer than I expected to goal. That means another 1% to 8% body fat reduction which can happen within the next 10 lbs or less.

    It made me anxious for the rest of the day because maintenance messes with my head and has been so challenging to, well, maintain. I immediately went to Google to bookmark pages and videos on...

    "self sabotage" "weight maintenance"
    "last 10 pounds" "body fat" recomp women

    Why? In the past, I've maintained weight for about a year and a half, maybe two...tops. But I need to get it locked, dialed and set in FOR GOOD this time.

    Yet I need to learn how while being gentle but consistent with myself in the learning process.

    This, coincidentally, ties into the video you mentioned @MadisonMolly2017. It was the same UAC recommended one I was supposed to watch before bed a few days ago. 🙃 I made sure to finally do it today so thank you for the reminder which was embedded in your post yesterday. Thank you and @SModa61 both!
    The James Clear lessons mentioned in that video?

    1. Build good habits
    2. Put in the reps
    3. Challenge yourself
    4. Exercise and read
    5. Have a plan
    6. Get rid of bad habits
    7. Develop expertise
    8. Change your environment
    9. Change your identity
    10. Be systems oriented

    That being said, I ended the day with a plan on how to integrate a weight bench and barbell into my tiny condo's home gym set up (lifting heavier will get my lean muscle mass up while I get my body fat down). In terms of changing my identity? I've been working on this one since last autumn: I need to incorporate the habits of non-procrastinating people into my everyday life. Bad habit to eliminate? Not praying before sleeping (although I do this consistently when I wake up)

    ---|---|---|---
    Did I exercise for at least 20 minutes? YES | Skipping (11), Dancing (20) TOTAL: 31 min
    Did I stay within my calorie budget for the day? YES | Base + 188
    Did I keep track of everything I ate and drank? YES |
    ---|---|---|---

    Personal Bonus: Did I meet my protein macro for the day (min 40%)? NO | 34%
    Pass Days Used: (JAN07)(JAN12)

    I may need to ratchet the protein down to a 35% target as of next month. I find I get to the evening and am already so full that I can't possibly eat more. I have a few days to plan that in a system-oriented way 😉
  • ChristianK1974
    ChristianK1974 Posts: 12 Member
    Options
    Geez... if I had the gorgeous views some of you have, hiking would be an absolute staple in my daily exercise routine. Nope. Not here. I've got flat, cold, and snow... wait .. let me go check.. yup...still there. 😑We are under lockdown right now so 100% of my workout is in my home gym. That said, its pretty stacked with all the goodies so I guess it could be worse.

    Anyhoo..

    Did I exercise for at least 20 minutes? 30 min shoulder athlean x routine and 15 min heavy bag routine. Crushed it today.

    Did I stay within my calorie budget for the day? Pretty sure I did. Although I gave in to two delicious freshy baked oooey gooey chocolate cookies. Oh yeah!!

    Did I keep track of everything I ate and drank? I did not. Half the day.
  • LazyBlondeChef
    LazyBlondeChef Posts: 2,809 Member
    Options
    Did I exercise for at least 20 minutes? No
    Did I stay within my calorie budget for the day? Yes
    Did I keep track of everything I ate and drank? Yes

    Passes 3/3
    Pass #3 (19Jan)

    I wasn't feeling very well today so I slept most of the day which meant no treadmill or other exercise.
  • reachedmylimit
    reachedmylimit Posts: 172 Member
    Options
    Yes x 3 👍🏼
  • tlwoodbell
    tlwoodbell Posts: 169 Member
    Options
    Did I exercise for at least 20 minutes? Yes, 40 min total = 30 min upper body circuit + 10 min stretch
    Did I stay within my calorie budget for the day? Yes
    Did I keep track of everything I ate and drank? Yes
  • fossil9078
    fossil9078 Posts: 130 Member
    Options
    Did I exercise for at least 20 minutes? Yes. Low Impact aerobics class followed by Pickleball.
    Did I stay within my calorie budget for the day? Yes
    Did I keep track of everything I ate and drank? Yes
  • SModa61
    SModa61 Posts: 2,881 Member
    Options
    Start weight, January 1, 2021: 132.0
    December 1, 2020 – 135.6
    November 6, 2020 – 140.8
    October 2, 2020 – 147.8
    September, 14, 2020 – 153.0

    My calorie rule for January UAC
    Defining, 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, PM: indoor cycle 20 min; 0:48:20 Solo walk at 13’58” pace for 3.45 miles, avg hr 122 BPM
    Calories?: Yes, 1433/1480 – 393 exercise ( 1040 net)
    Tracked?: Yes
    Rings closed?: Yes
    TDEE: 2110

    *** late in the day posting given I did not get my activity in until I headed out at 8:45 PM with slush coming from the sky. But I got it done!

    Date: 1/15
    Exercised?: Yes, PM: 0:40:31 Walk/stroller with 23 lbs of cats at 14’36 pace for 2.76 miles, avg HR 154 BPM; 6 min mixed planks, 1 min sit up (26), 1 min squats (41), kn. pushups (13); Indoor cycle 30 min
    Calories?: Yes, 1546/1480 – 433 exercise ( 1113 net)
    Tracked?: Yes
    Rings closed?: Yes
    TDEE: 2098

    *** exercise description for yesterday was omitted. Now filled in under the spoiler.

    Date: 1/16
    Exercised?: Yes, AM: Basement stairs/daughter’s condo for 23 minutes ≈ 69 flights (20 sec/trip)
    Calories?: Yes, 1449/1480 – 181 exercise ( 1268 net)
    Tracked?: Yes
    Rings closed?: No
    TDEE: 1840

    ** basement stairs, my creative solution to a complicated day!

    Date: 1/17
    Exercised?: Yes, AM: 0:40:18 walk/stroller w/ cats at 14’45” pace for 2.73 miles, avg HR 132 BPM; PM: 6 min mixed planks, 1 min sit up (27), 1 min squats (42), knee pushups (12); indoor cycle 10 min
    Calories?: Yes, 1473/1480 – 273 exercise ( 1200 net)
    Tracked?: Yes
    Rings closed?: Yes
    TDEE: 2024

    Date: 1/18
    Exercised?: Yes, PM: 1:22:20 Solo walk at 13’28” pace for 6.11 miles, avg HR 135 BPM; 5 min mixed planks, 1 min sit up (26), 1 min squats (46), knee pushups (7)
    Calories?: Yes, 1403/1480 – 516 exercise ( 887 net)
    Tracked?: Yes
    Rings closed?: Yes
    TDEE: 2378

    Date: 1/19
    Exercised?: Yes, 1/19 – AM: Indoor cycle 20 min (bare minimum day!)
    Calories?: Yes, 1448/1480 – 156 exercise ( 1292 net)
    Tracked?: Yes
    Rings closed?: Yes
    TDEE: TBD

    *** Not a brag worthy day, BUT I did not need a pass, so I'll take it!

    Pass #2
    Remaining passes:
    1