March 12 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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@Katiecan2021 shared an excellent post on how much turning off all lights has helped her to sleep. In addition, she gave us this recommended reading, 'Dr Rangan Chatterjee has an amazing book called the Four Pillar Plan (I think it is called How to Make Disease Disappear in the US, not sure why the title is so different!) one of his pillars of health is sleep. It’s really interesting - he talks about the circadian rhythm and so one of his tips is to ensure you get sunlight early in the day. This helps your body learn where you are in the day so that it is better at shutting down at night. Also he suggests an evening routine, and ensuring you don’t do stressful things like checking work emails before you go to bed. Love this book, l have listened to it many times on audible. Thanks for the reminder Rick, I may have to revisit it again soon>"
He does have a book called the "The Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life Paperback – January 1, 2017"7 -
My ah-ha with sleep happened a couple of months ago after working on this in different ways for a while before that.
I realized I was anxious. I think of myself as very calm & patient. But my meds do trigger anxiety. I also didn’t want the day to end; I didn’t want to relax, didn’t want to let go. Seemed to have a guard up..I often feel I have to be hyper vigilant w the transplant- don’t wanna miss a symptom etc.
How did I figure this out? using guided meditations & being mindful of my responses...deeply relaxing didn’t feel right to me...felt I was drifting away, into nothingness... felt oddly uncomfortable...
And somewhere I heard or read, “Talk to yourself/treat yourself as a young child/baby who doesn’t want to rest- would rather play.”
I recognized myself instantly. I’ve stayed up too late since 3rd grade (to spend time with my dad who was/is a late owl.)
So now, I actually say warmly, “OK you had a great day, but it’s time to settle in and go to sleep now, Baby.” And I relax, I think yep you’re right. Get cozy with a pillow there, perfect blanket/pillow set up “feathering my nest” a la DavidJi. (Just like we do for our babies.) I comfort myself.
I wake up refreshed after 7 hours naturally now.
Other things I did: bedroom is for sleep only. Fought that a long time, but finally did it- made a huge difference. I used to read, watch TV, paint draw, work (!), pay bills etc. moved it all put.
I go up to bed at approx the same time each night.
I remind myself “Tomorrow is another day.”
If I can’t fall asleep from anxiety (meds-induced), I will put on a very boring instructional video on my phone with a deadpan voice & I drift right off. In fact, hearing a voice is my fastest way to get my self talk to stop. I try to do this without the videos...”let’s not think about that now; deal with it tomorrow when you are fresh”
No chocolate or decaf coffee after 4pm
Hope some of these help. A little embarrassing, but I’m just so glad I’ve got a method now.
💤Maddie
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@MadisonMolly2017 Thanks! The one way I have found that gets me off to sleep in minutes is old podcasts of a BBC radio programme called 'In Our Time', with Melvin Bragg. Lots of interesting, mostly historical and cultural topics, with invited academic experts. Only 35 minutes or so, but I have tried to listen to all of the podcast on Pocahontas half a dozen times now, and I still don't know how she ended up in Britain, but I know the beginning off by heart ...
I also do the pillow thing, cuddle a floppy one, in fact.
Anxiety and worry, thoughts going round and round in my head is still a major factor. I was never like this before Covid-19, could go to sleep just like that! My partner's worsening condition doesn't help, obviously, nor worry about my Mum, my kids, who I cannot visit, but I try and say the Serenity Prayer over and over again, and also: Tomorrow is another day! Nothing I can do about it now... Everyone is asleep ...5 -
@biketheworld
To my knowledge there is no way to Vermont from NY without either bridge in a few locations or ferry. If you cross at the Grand Isle crossing at Cumberland Head NY you will come to a sand bar that does run through the middle of the lake perhaps this is what you read about around here it’s known as the sand bar. Hope that helps come in the fall, foliage is awesome on both sides of the lake (NY) is better I am biased lol2 -
We will see how sleep comes with new meds I start tonight.
Well I ripped off the bandaid at work and probably 75% now know I have an inoperable brain tumor. And I have had a series of strokes. Which is nice because at the end of the day when I am tired I can say okay am I thinking this correctly? Plus a few have gone the extra mile so they can monitor if by chance I were to have another at work. I guess an old coworker left work and died and they weren't paying attention to the warning signs. They may eat junk all day long but they are a good bunch.12 -
2020pinktogo wrote: »We will see how sleep comes with new meds I start tonight.
Well I ripped off the bandaid at work and probably 75% now know I have an inoperable brain tumor. And I have had a series of strokes. Which is nice because at the end of the day when I am tired I can say okay am I thinking this correctly? Plus a few have gone the extra mile so they can monitor if by chance I were to have another at work. I guess an old coworker left work and died and they weren't paying attention to the warning signs. They may eat junk all day long but they are a good bunch.
@2020pinktogo
My thoughts are with you- hoping for the other 25%. 💕1 -
3x Yes3
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@MadisonMolly2017 : whether your post helps?!? It touches more than a chord! God bless you, I would just 🤗 you now❣
I need to learn to unwind in the evenings, too! Thanks for opening my eyes. My mom did tell me a million times how important sleep is. Side note: going to bed late might be a silent rebellion on my side, I am o/w a pretty obedient child 😁.
Thank you!!! 🌺🌻🌹5 -
My gosh, it's amazing to me to read so many stories on here of the challenges each of us have faced or are facing. It makes me so proud to be a member of this wonderful supportive and sharing family.7
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MAR 12
T ✅ | C ✅ | E ✅ [50 min walk + 10 min pilates + 1 h yoga]
Pass = 0/3
Vegan ✅ | No sugar ✅ | Sleep ❎ [6:15 h]
@Beautyofdreams Thank you for your reply! I would like to schedule a maintenance break for the first two weeks of April.
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12th March
Calories: under. Still not very healthy options, but I added some fried onions and fresh coriander to my packet noodles. Tasted better, made me feel better. Baby steps, I hope next week I will be able to prepare 'proper' food. Managed to cook some food for my partner, though.
Tracking : Yes, logged it all.
Exercise: Managed 30 minutes of walking, 5 minutes more than yesterday.
Not sure what I can do tomorrow, as I am examining in Toulouse, but 20 minutes exercise, walking to and from exam venue, should be possible.
@MadisonMolly2017 Working on a pile of strategies to get some better quality sleep. Cleaned kitchen for a start, so there's only my prepped cup of tea in there and my set-up coffee machine for the morning. Will switch on dishwasher tonight, I love that steady rumble, helps me sleep ... I've set up Pocahontas podcast, can't wait to find out about her, but love my sleep too !. Alarm set for 6am, even though I normally wake up much earlier. If / when I wake again at 2am, I will be able to tell myself that I have literally done anything I could have done for today and go back to sleep ... I hope ... All the documents printed for tomorrow, lunch organised.
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12 March
Did I exercise for at least 20 minutes? yes had a really good 10 mile day with pace right on!
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yesHad a difference experience with a Bandit yesterday. My kitties were fascinated with him or her digging around for the extra black oil sunflower seeds I had thrown out for the squirrels and birds.
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Just as I thought all was well, house phone conked out ...3
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MAR 12 - Pass day
T ✅ | C ❎ | E ✅ [50 min walk + 10 min pilates + 1 h yoga]
Pass = 1/3
Vegan ✅ | No sugar ✅ | Sleep ❎ [6:15 h]
*Correction: Pass day! Had unplanned (celebratory?) peanut butter after seeing my intermediate goal weight on the scale this morning and thinking about diet breaks the whole day long😂5 -
@MadisonMolly2017 : whether your post helps?!? It touches more than a chord! God bless you, I would just 🤗 you now❣
I need to learn to unwind in the evenings, too! Thanks for opening my eyes. My mom did tell me a million times how important sleep is. Side note: going to bed late might be a silent rebellion on my side, I am o/w a pretty obedient child 😁.
Thank you!!! 🌺🌻🌹
@dewit Thank you my friend
“Vulnerability is often where the next growth step is!”4 -
12th March
Calories: under. Still not very healthy options, but I added some fried onions and fresh coriander to my packet noodles. Tasted better, made me feel better. Baby steps, I hope next week I will be able to prepare 'proper' food. Managed to cook some food for my partner, though.
Tracking : Yes, logged it all.
Exercise: Managed 30 minutes of walking, 5 minutes more than yesterday.
Not sure what I can do tomorrow, as I am examining in Toulouse, but 20 minutes exercise, walking to and from exam venue, should be possible.
@MadisonMolly2017 Working on a pile of strategies to get some better quality sleep. Cleaned kitchen for a start, so there's only my prepped cup of tea in there and my set-up coffee machine for the morning. Will switch on dishwasher tonight, I love that steady rumble, helps me sleep ... I've set up Pocahontas podcast, can't wait to find out about her, but love my sleep too !. Alarm set for 6am, even though I normally wake up much earlier. If / when I wake again at 2am, I will be able to tell myself that I have literally done anything I could have done for today and go back to sleep ... I hope ... All the documents printed for tomorrow, lunch organised.
@Chinkiri
Do you realize how great you are doing?!!!
In just a few days? I love your attitude- I’m setting myself up for success & if it doesn’t happen, I’ve done all I could. And as Kai remember new habits don’t happen instantly sometimes. I gave myself 3 years to lose my weight. 3 years to really hit a solid handle on maintenance (6 more months). Sleep I’ve been working in since November more converted my.
Perhaps leave for your examination 5 mins earlier, then you have an option of 15 mins each way...
SO here’s THE THiNG that switched walking from Doctor’s Orders to Oh My Gosh, I can’t wait for my walk!!! I heard the idea on NOOM I think of converting it to my “ME TIME!” Began looking forward to it - added music, phone calls, new routes, photography, and began singing a silly song I made up about being a “Cloud Hunter” (don’t forget to look up!!!) to roughly a Beatle’s tune!
💕You are rocking this!
PS For when you’re ready (take your time), consider easing into cooking by thinking simple. Maybe the first week, buy precut fruits/veg? A couple of healthy frozen dinners. Individual microwave rice cups (instant portion control), etc.
I’m SO impressed by you!
Maddie2 -
March (12)
Did I exercise for at least 20 minutes? Yes, 1h 32 min of walking + 1h 30 min of walking+ 10 min of stretching.
Did I stay within my calorie budget for the day? Yes, 1,239/1,200
Did I keep track of everything I ate and drank? Yes, 3,040 ml of fluid.
Pass days:0 /3
Calories burned: 19,103/35,000
I have noticed a great improvement on my endurance. On December, I did try to walk like I'm doing these days, I only managed 3 days of continuous long walks, this time around I'm doing much much better ( yes I repeated it twice 😁) this is a NSV for me 😍.
Goodnight to you all 🥰🥰2 -
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You all are so sweet! I just love the support in this group.
@2020pinktogo - I’m so sorry about your diagnosis. Hopefully it will be OK.
@snowshoe072 - I tried posting the photo of the supposed causeway but with no luck. Just proves you can’t believe everything you read on the internet.
Another good day.
Exercise: yes
Tracked: yes
Under cals:
Passes: 1/32 -
SummerSkier wrote: »My gosh, it's amazing to me to read so many stories on here of the challenges each of us have faced or are facing. It makes me so proud to be a member of this wonderful supportive and sharing family.
Yup, I'm in complete agreement! 👏🏿
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Did I exercise for at least 20 minutes? YES | The 10,000 Swing Kettlebell Workout [Session 8 of 20] (33) TOTAL: 33 min
Did I stay within my calorie budget for the day? YES | Base + 221
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 (40%)? YES | 41%
Pass Days Used: --Since my 40 lb KB is taking some getting used to, I've worked out my expected progression using a drop set approach with my 25 lb KB. However, I ended off the first week and then started the second week by advancing my workout progressions faster than expected.
The calendar has been adjusted as of MAR082021 to reflect that I may end up doing 8 sessions with only the 40 lb KB (not just 3, as laid out in the original plan). Still aiming for a 30 min PR by month-end.
The number in yellow indicates the number of minutes taken to complete the workout that day
Progression calendar based on original workout: The 10,000 Swing Kettlebell Workout2 -
Tracked and logged came in under.
4.10 miles of spin for 15 minutes and 6 minutes of medicine ball slams increased to 2 reps of 60 on my way to 150 total.3 -
Exercise: yes but minimal. Planned to slack off for the vaccination to let my body do it’s thing
Tracking: yes
Calories: yes
Pass days used: 0
Resting tonight. Working tomorrow then resting some more if I need it. Pay attention to your body. It knows what it’s doing even if you don’t.
By the way...you are ALL great!3 -
Exercise? Yes.
Calories? Just barely... but yes.
Logging? Yes.
Still have my 2 passes - yay!!
Night UAC fams 🖤3 -
March 13
Did I exercise for at least 20 minutes?
Yes. Dog walking
Did I stay within my calorie budget for the day?
Yes. By a lot
Did I keep track of everything I ate and drank?
Yes
Have a great weekend everyone
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Did I exercise for at least 20 minutes? Yes.
Did I stay within calories? Yes.
Did I log everything I ate and drank? Yes.3 -
March 11, yes x 3
March 12, yes x 32 -
Exercise:✅
Tracked:✅
Under:✅
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Exercise: Yoga (20) Had planned on pilates and barre too but ended up being a bit lazy.
Tracked: Yes
Calories: Yes
Today I hit my 30 lbs lost milestone! Only 15.8 lbs to a healthy BMI and my first goal weight.9 -
Did I exercise for at least 20 minutes? ✅ Spinning, Bootcamp, Walking & Stretching
Did I stay within my calorie budget for the day? ✅ Yes
Did I keep track of everything I ate and drank? ✅ Yes
Passes used: 1 of 35
