June 7 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?
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Replies
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It’s Monday morning, which is a school day right? Today, we are going more academic and the vocabulary word for the day is Self Efficacy? I guess that’s actually two words…….
Have you ever heard of it? I had not, until a couple weeks ago. Self Efficacy is your belief in your ability to solve a problem, reach a goal, complete a task, and achieve what you set out to do. It is purportedly the strongest predictor of success.
Why is self efficacy so effective? It is because your belief in your ability to succeed will directly impact the amount of effort you are willing to put in.
With your objectives here in the UAC, what do you do, or can you do, to strengthen your self efficacy and foster your successes?7 -
7th June
Yes yes yes
Altho we did go out to dinner again!! Lol! I will prob hve to rein in the dinners out as not the best food choices but hubbys on holidays so its been nice.
@smoda61 i set very realistic daily goals that i know i will able to do. I try to make them achievable and i tick them off at the end of each day, this process makes me trust myself and my word! Xox5 -
07/06/2021
The past cannot be changed. The future is yet in our power.
Did I exercise for at least 20 minutes?
• 30 min “Lift and Shred” (J. Michaels)
• Jogging 5.34 km in 0:31:03 (5:48 min/km - top 11%)
• Fitness Age/VO2max: 20/41
Did I stay within my calorie budget for the day? Yes Fasting Day
Did I keep track of everything I ate and drank? Yes
Pass days used: 0 of 3
Wrong direction
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Busy day but good to be back at work. I missed all the animals but they are doing well. Also good to catch up with my friends (we work in teams at the moment and I’m lucky to work with the nice people). Fitted in a morning gym session as well as coaching the younglings and attending adult Jiu Jitsu. Plus of course the activity my job involves. Food was all Pre planned and prepared so that was easy. Left some calories spare for unplanned options which I didn’t use and didn’t eat the orange I had either so well under today.
Tomorrow’s food is all ready and the morning stuff all ready. Early morning training session with friends before work, but some free time in the afternoon to prep some food items for Wednesday and Thursday.
I actually prefer when I’m at work and busy like this because it’s easier to stick to healthy options (on condition I make time to do some planning and preparation, which doesn’t take very long).
I have also noticed that if I workout in the mornings, I don’t feel the cold as much. I am a summer girl so that’s a helpful observation as I’m motivated to avoid the cold.9 -
07/06/2021
Exercise – yes, 45 minutes bike ride, and some light cardio.
Tracking – yes
Calories – yes
2 Pass days taken
Self Efficacy sounds as if it’s linked to self confidence – a very important aspect of personality to instill in one’s children. Having confidence in your own ability to do something is something we all need and it’s best to start young. I’ve read so many comments here in the “introductions” or “getting started” threads where people are not confident, don’t know how to start, asking for others to get them motivated, it is saddening. Self belief and self confidence is so important; at the end of the day we all have to make our own decisions and take responsibility for our own outcomes.
10 -
June 7
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked every detail I consumed
0/3 Pass Days Used
Personal Challenges Met: 6/7 days (4th)
✅ - Net Carbs 30g or less (20g)
✅ - Protein 180g or more (181g)
✅ - Intermittent Fasted (20 hrs)
✅ - All Scheduled Workouts Completed? (4/3)- 29 mins Yoga
- 45 min Run
- 30 mins Strength (Push-Ups, Lat Pull-Downs, Palloff Press)
- BONUS - 63 min Walk
My response to the daily question is in the spoiler below to save scrolling (I get so dang wordy sometimes).My long term goal with the UAC is helping me navigate maintenance of my ideal body weight in the future. That's still a long ways away. It's also a truly lofty goal for me, just to reach my ideal weight and "start" maintenance.
As a point of reference; the last time I was at my ideal weight was...never. I have successfully lost a lot of weight and maintained that lower weight for a few years at a time. But even then I was still technically "obese" per BMI.
I have taken all that I have learned over the years, checked all of the data I gathered (yes, I'm that guy who not only saves my own data files, but extensively uses tools like MFP, Strava, Garmin Connect, and others). I had to swallow some bitter pills about my own habits and ego that drove me off the rails in the past regarding my own weight loss trends. I developed a method which is working really well so far (down 43 pounds since March 8th with 61 pounds left until I reach a weight within normal BMI range). I will share with you the parts of my method which anyone can use but *SPOILER ALERT* you've probably heard this before. I only re-re-invented the wheel (but it's MY WHEEL):
1. Track everything I consume.
2. Eat healthy.
3. Keep my calories below TDEE.
4. Exercise my whole body, starting easy and progressing safely, and not letting any one form of exercise eclipse the others for any reason:
--->a. Cardio - I chose running because have loads of data/reference materials and still had my running gear.
--->b. Strength - Full body exercises hitting all non-gait movement patterns using compound movements.
--->c. Balance/Mobility - Full body stretches and isometrics to loosen up and develop any weak areas.
5. Move. When I can I make myself mobile. I try and keep my step count up. I take walks outside when I can (strange to have to fit this in, but such is life).
6. Rest. Once per week I have a dedicated rest day. I honor it. No challenges, badges etc. are allowed to break this rule. Steps fall where they may that day, I don't push it.
You may notice that none of that has anything to do with maintenance, my supposed long term goal here. It's simply how I plan to get to the point where the word maintenance can start to be used. So basically, I have an plan to get to the point where I can figure out my plan to achieve my maintenance goals.
I know all of you here in the UAC will help me on the way there, will help me when I get there, and help me during my maintenance plan.
Thanks in advance! You all rock!
8 -
June 7, 2021
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
Kitchen Closed? Yes
Going "nuts" with nuts today? Yes (6 days-free )
(I go "nuts" with nuts most times, trying to continue a good habit this month. Counting the number of "nuts" free days.)
Pass day 0/3 (this is for accountability to myself and my records).5 -
June7
Exercise YES (walked 2 miles)
Calories YES (under 1,300)
Logged all YES
4 -
Did I exercise for at least 20 minutes? Yes, a 64 minute trail walk, and 60 minutes strength training.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Day #19 - 75 Hard Mental Toughness Challenge completed.
5 -
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days Remaining5 -
Exercised? Yes 60 mins walk and 30 mins stationary bike
Calories? Yes
Tracked? Yes4 -
Exercise: 20 Arms
Calories: Yes
Tracked: Yes
For me, I think it is being more accepting of the ups and downs. Things do not just go in a straight forward trajectory.6 -
✅✅✅
Pass days remaining: 2
Exercise: walked 1, ran 3 - did it on the treadmill because it was too dang hot outside. Then I jumped in the pool to cool down with the boys and I think that’s better for my body than stretching.
I jumped in the pool fully clothed in my sweaty running gear, shooting for “super cool mom who still knows how to have fun”. In hindsight what I did was set a precedent for my 5 year old with impulse control issues to jump in the pool fully clothed. 🤦🏻♀️ Sigh. Ya win some, ya lose some.
Self efficacy is not a strong point for me, but as @lesdarts180 notes it’s very closely linked to self confidence which is one of my major weaknesses. I tend to approach everything with a “well I guess we’ll try and see what happens”. It seems to work for me? I guess I commit to putting forth the effort with zero expectations of success.9 -
I agree with @Bovaryoo - I think it’s really important to realize that when we have slip ups, that doesn’t make us a “failure”! The only thing that can make us a failure is if we totally give up trying to meet our goals.
We need to think in terms of progress, not perfection( I know this is not an original idea)!
Exercise:✅
Tracked:✅
Under:✅8 -
6/7
Exersized-?yes
Caleries?-yes
Logged?-yes4 -
I need to be accountable to me I need to motivate myself to make it happen no one else can. With that said tonight was a brisk walk and a 4.0 mile spin tracked logged and drank a lot of water and seltzer to stay hydrated due to intense humidity. At 8:15 pm it’s just 793
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Hmm, very interesting topic. I have been at this a year. This hits home for me because I have actively been working over the fall and winter to be more successful on MFP and the weight-loss plan. I intended to actively rejoin this group. Things I've done over the year to be more successful with the UAC goals:
- acknowledged that I'm a binger and purchased a book on Self Sabotage and started working through it;
- worked on replacement behaviors for when I am stressed (instead of nibbling);
- worked on coming up with a form(s) of exercise that I like and won't worsen my plantar fasciitis;
- keep a lot of frozen quick meals on hand that I can toss in the oven for when I suddenly have to work late;
- I have a HUGE appetite and low blood sugar so I've worked on finding ways to cut calories. Things that are working atm are a protein coffee for breakfast and eating egg whites instead of whole eggs and eating fruit for snacks. Today for a snack, I boiled some frozen squash cubes in vegetable bouillon, then tossed it in the blender to make a soup; surprisingly it worked well to tide me over until lunch;
- I'm also starting to pay attention to macros as I tend to be higher on fat and lower on carbs;
- I plan to work in some weights. I will start with a small goal on this, and will hopefully see results that will encourage me to broaden my horizons with it;
- created an Instagram account and I follow a ton of weight loss, motivational quotes, etc to browse through daily for motivation and keep me in the right mindset.
Yes x 3 today.7 -
Did I exercise for at least 20 minutes? 4.84 miles, 37 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
Jun 7:
✔️ EXERCISE: Yes. 60 minutes walking.
✔️ CALORIES: Yes. 1483/1600
✔️ TRACK: Yes.
PASSES USED: 1/3 (5Jun)
"Failure is an event, not a person." Zig Ziglar.
I've loved reading everyone's posts today on self efficacy - there are some really good ones! For me, it's about knowing that no one can do this for me - I have to WANT IT bad enough to do it myself. Even when I'm injured or in a "funk" I have to be able to keep my head in the game - or keep myself at or below maintenance calories so that I don't gain weight until I can get my head BACK in the game. It's worked for me a couple of times so far, and I haven't GAINED any of my weight back. At this point, I'm about 19lbs away from my ultimate goal weight, so I'm happy with the weight coming off a little more slowly and learning/practicing maintenance along the way until I can get there. 7 -
I have learned to cut myself some slack and not to insist on perfection. This is really freeing. I picture the result I want and go for it. It may not be perfect but I will keep trying. Plus i am now really entertained by the imperfections.
Monday, June 7
Tracking: Yes
Calories: under
Exercise: Yes,
hike - 55 min,
pre and post strength warmup and stretch - 20 min,
core - 10 min,
body weight - 10 min,
full body - 20 min,
yoga focus flow hips - 10 min.
I am finding if I start my day with a walk or hike, I have so much more energy - but it has to be first thing or else I get way too comfortable just working.
Pass days to date - 2/34 -
Yes, yes, and yes for me 5
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June 7:
I decided I’d try Chloe Ting’s two week shred starting today... let’s see how that goes.
Exercise: Yes!!! 15 min Chloe Ting’s shred, 15 min walking workout, 25 min Zumba, another 10 min walking workout, 1.6 mile walk outside, 50 squats (phew!)
Track: Yes!
Under calorie goal: yes
Passes used: 05 -
3 x yes today. Strength training is never my favorite, but I do like feeling strong, so I guess it's necessary. 😂
Self efficacy is a challenge for me, mostly due to my family history. It's taken me most of my adult life to figure out that I'm not "showing off" by maintaining a healthy weight and exercising--I'm just taking care of myself. I'm not doing that to prove that I'm "better" than anyone else; I'm doing it to stay healthy and feel good. What other people think about my goals is on them, not on me.
This is one of my favorites quotes: "We all have our limitations, but when we listen to our critics, we also have theirs.” Robert Breault
I'll probably spend the rest of my life trying to let go of theirs. My own are quite enough.10 -
Date: June 7
Exercised?: Yes, 20 minute walk.
Calories?: Yes
Tracked?: Yes
Interesting topic. For me I think I need to get out of the 'all or nothing' attitude and not focus so much on perfection. Perfection isn't sustainable long term- well at least its not for me! But maybe if i have 100 days or 30 days of sticking with it, perfect or not, it will increase my confidence in my self to get right back on track after a bad day.
Have a great night everyone!9 -
June 7:
Did I exercise for at least 20 minutes? Yes - a 45 minute walk AND 30 minutes on a stair stepper. I set a goal for upping my exercise this week. It's the first day, and I did!
Did I stay within my calorie budget for the day? Yes!
Did I keep track of everything I ate and drank? Yes.
Pass days used: 2/35 -
Did I exercise for at least 20 minutes? Yes, walking
Did I stay within my calorie budget for the day? Yes with 200 to spare.
Did I keep track of everything I ate and drank? Yes tracked in Fitness Pal6 -
Self-efficacy is a new term to me too.
I have been trained to accomplish new skills by finding a coach. That has been my adult career path model. Even though I do not have a belief that I can succeed in a new endeavor, I am willing to invest time and accept that I may experience embarrassment and failure while learning. There have been times when a coach advised me that I lack the talent to succeed. The most humorous example was when I signed up for 4 golf lessons and the golf coach ended our meetings after the third one. She did have to dive behind a golf cart 3 times on the third day.
That was an example of self-preservation in the face of my attempt at self-efficacy in golfing.
9 -
Exercise: walking and farm chores
Tracking: okay
Calories: okay7 -
Yes, yes, and yes. A good day7
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Yes x3 today, back on track hopefully!7
