January 11
Mrs_Hoffer
Posts: 5,194 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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Back in December I asked for your “best lessons learned”. Those responses were insightful and empowering. I read through them again and saw many similar responses. I want to revisit and review those, not only for our own benefit, but for our newbies. I cannot stress enough and encourage you enough - stick around, don’t give up, if you’ve passed your 3 pass days - so what - so have I, I’m not going away, I hope you don’t either. So to recap, here’s some of the common themes/responses.
- Only change what’s sustainable. Overly restrictive diets and/or quick fix diets don’t work.
- Consistency is more important than progress or perfection. Keep checking in. Keep learning. I once heard someone say that her most transformative moment was when she kept tracking and kept checking in even though she was discouraged, frustrated, and tempted to quit.
- Tracking, tracking, tracking. Without it, how are you ever going to understand the results of what you’re eating? How are you going to know what has to change? I’ve heard over and over that when people stop tracking, the weight starts coming back on.
- Maintenance is not a destination, it’s just another phase of healthy living. You do the same thing you did to lose the weight, you just have to figure out how to tweak things.
- Stay plugged into community. The encouragement and accountability is invaluable.
And then there was this comment “One daily fail doesn’t undo your progress.”
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@biketheworld Nothing to add. Everything is correct. The only small thing wich remains is to stick to those rules
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Tuesday Jan 11
Exercise: Yes - dog walk 30 minutes
Tracked all: Yes
Calories under: Yes
Always good to re-read those lessons learned. No loop holes - if the 3 pass days are gone it isn't a loop hole to stop until next month - just keep going.9 -
Very very well summarized @biketheworld. Thanks for this
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Such great reminders and all so true - thanks for this @biketheworld 🥰3
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11/01/2022
"At the end of the day, we’re all emotional bags of meat on this floating hunk of space rock, and we’re doing the best we can. Although some of individuals have more bones than meat)"
Did I exercise for at least 20 minutes?
• Day 2 of Beginner EPIC | Upper Body Workout 30 min
• Walking 3.22 km in 0:34:17 (5.62 km/h)
• Jogging 6.5 km in 0:43:10 (6:38 min/km); VO2max: 38
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: 4
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Thank you @biketheworld for the reminder.
I will add... "more than 3 passes? please don't quit". We need you, you need us.
January 11, 2022
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
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (8 days -free)
Within Sugar macro today? Yes (7 day)
Pass day 2/3 (this is for accountability to myself and my records).8 -
@biketheworld thanks for sharing, all I would add is - show up every darn day 😁
1.5 mile run to keep myself moving
40 mins cardio
Yes to everything logged
Yes to under allocated calories8 -
✅ Exercise: 115 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
Adapt and change.
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Thanks for the reminders @biketheworld - all true!
Posting for today and yesterday as I had no time last night
Both days were good - I was a move machine yesterday with my dog walks/ yoga / going to the gym. Took it easy today with yoga and dog walk only.
Tracked both days and under calories yesterday but squeaked over today. My parents were round for dinner, social eating always gets me!
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Sorry, I haven't ben as interactive, crew. Busy month. I look forward to catching up when I can. 3-yes day 7
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Today I took a break from exercising and I shopped for awhile and took an extra hour on collecting carts at my job. Definitely need a NEW pair of running shoes.
Went to run yesterday and realized where the ball of the foor would lay, is flat! 🤧 Anyone have any recommendations for good brands of running shoes??
Exercise: Yes, I walked for 2 hours (collecting carts)
Calories: Yeah, although I still feel somewhat hungry.
Log: I tracked everything. I love this app!10 -
Jan 11:
✅✅✅ exercise today was walking at work today inside the building and I'm up to 5 minutes on my new wobble board without holding on!! Lol.
There have been many months that I have used more than my 3 allotted Pass Days, some months a lot more!! But I know beyond a doubt that dropping out of the UAC inevitably means putting weight back on that I've worked so hard to take off!! #thereisnogoingback
I also have to add that today at work they gave away free rice krispie treats covered in chocolate, brownies, and some kind of astronaut 'dry' ice cream in 2 flavors! (We could take one of each!) Lately I haven't even been going downstairs because I don't want to be tempted by the freebies, but I didn't have time to pack a lunch this morning so I went down to get a salad. And couple this with the fact that my DH was 'hurt' recently when he found out how much free stuff they give away in our cafeteria -- free stuff that never makes it home to him!! I told him that I don't get it because I will eat it!!!! Or, sometimes I get it.... and of course.... then later I eat it - so it doesn't make it home to him anyways! Lol. He said he's seen me have more willpower than that - the problem is that those are rare days!
Seriously!
So today, I got the freebies and went upstairs telling myself that I could choose between the rice krispie treat OR the brownie - but that I couldn't eat both of them! I promptly put all of it into my bag and shoved it to the back of my desk. And it worked! I forgot about it! Out of sight, out of mind! I thought about it a couple times as I got up from my desk and saw the bag setting there.... but I told myself that I would have one in a little while.... and promptly forgot about them again! #win
So all of the goodies made it home to hubby and I told him to please HIDE them until he eats them because I'm not trying to see them every time I come into the kitchen. (He will take a week to eat those 4 things - and I could eat them tonight in one setting!)
Anyways, I'm doing well on my WFPB diet that I set out to try for the month of January. I've finally gotten off of sugar and I r-e-a-l-l-y didn't want to eat the freebies and set off the whole sugar thing again. For me, it seems when I'm able to get off the sugar, then it's a little easier to say no to sugar. If I'm in the crazy sugar cycle, then it's just about impossible.10 -
1/11
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? 👍🏻
Used #1 pass
2 passes remain
January goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging
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✅✅✅. To cold to walk -9 without wind at the moment did some flexibility work not much more experiencing elbow pain not much but enough to remind me I think it’s the cold weather. Hit my protein goal reduced my carbs all going well.
Nice work @biketheworld so true.7 -
@GrandmaJackie where are you at with the squats? 10,000 thats quite a few how many a day does that break down to?
@Mrs_Hoffer nice work with hiding the goodies great willpower my hubby would probably eat them at once or string it out like yours perhaps they should chat 😂😂
@hannahwinner20 how about Hoka’s I love them I use them for walking and they are so good for my knee OA.6 -
hannahwinner20 wrote: »Today I took a break from exercising and I shopped for awhile and took an extra hour on collecting carts at my job. Definitely need a NEW pair of running shoes.
Went to run yesterday and realized where the ball of the foor would lay, is flat! 🤧 Anyone have any recommendations for good brands of running shoes??
Exercise: Yes, I walked for 2 hours (collecting carts)
Calories: Yeah, although I still feel somewhat hungry.
Log: I tracked everything. I love this app!
Well done again! You are starting strong and showing real CHAMPION behaviour! Keep going!
We have more thann one runner in the group, so keep scanning down later to watch for shoe suggestions.5 -
Mrs_Hoffer wrote: »Jan 11:
✅✅✅ exercise today was walking at work today inside the building and I'm up to 5 minutes on my new wobble board without holding on!! Lol.
There have been many months that I have used more than my 3 allotted Pass Days, some months a lot more!! But I know beyond a doubt that dropping out of the UAC inevitably means putting weight back on that I've worked so hard to take off!! #thereisnogoingback
I also have to add that today at work they gave away free rice krispie treats covered in chocolate, brownies, and some kind of astronaut 'dry' ice cream in 2 flavors! (We could take one of each!) Lately I haven't even been going downstairs because I don't want to be tempted by the freebies, but I didn't have time to pack a lunch this morning so I went down to get a salad. And couple this with the fact that my DH was 'hurt' recently when he found out how much free stuff they give away in our cafeteria -- free stuff that never makes it home to him!! I told him that I don't get it because I will eat it!!!! Or, sometimes I get it.... and of course.... then later I eat it - so it doesn't make it home to him anyways! Lol. He said he's seen me have more willpower than that - the problem is that those are rare days! Seriously!
So today, I got the freebies and went upstairs telling myself that I could choose between the rice krispie treat OR the brownie - but that I couldn't eat both of them! I promptly put all of it into my bag and shoved it to the back of my desk. And it worked! I forgot about it! Out of sight, out of mind! I thought about it a couple times as I got up from my desk and saw the bag setting there.... but I told myself that I would have one in a little while.... and promptly forgot about them again! #win
So all of the goodies made it home to hubby and I told him to please HIDE them until he eats them because I'm not trying to see them every time I come into the kitchen. (He will take a week to eat those 4 things - and I could eat them tonight in one setting!)
Anyways, I'm doing well on my WFPB diet that I set out to try for the month of January. I've finally gotten off of sugar and I r-e-a-l-l-y didn't want to eat the freebies and set off the whole sugar thing again. For me, it seems when I'm able to get off the sugar, then it's a little easier to say no to sugar. If I'm in the crazy sugar cycle, then it's just about impossible.
What a wonderful NSV story! (or several, actually - getting off sugar / wobble board going well / keeping mind off the "out of sight" treats that needed to make it home etc.4 -
✔️✔️✔️
59/2022 miles
1/3 pass days used6 -
✅✅❌
Rest day so no exercise. Pass day 2.7 -
@hannahwinner20 - I trail run in Brooks and Salomon and they work for my raggedy knees. Also agree with @snowshoe072 on the Hokas.
Did I exercise for at least 20 minutes? Yes, 35 minutes Peloton bike, 20 minutes stretching.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
6 -
Did I exercise for at least 20 minutes? 46 minutes Peloton, 61 minutes walking
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
Great list @biketheworld - every point resonates with me!6 -
Tuesday 1/11/22
Exercise: 30 min Wii Tennis
Calories Budget 1200: under
Tracking: Complete
Jan pass days 37 -
✅ Exercise: 90 minutes walking
✅ Calories
✅ Tracked
0 pass days used ( )
Today our electricity went out mid morning-- first it was expected to be out till noon and then they changed it to 7 pm. We went grocery shopping, mostly for veggies, and left them in our cold garage when we returned and found the electric company had not met its goal of noon. Where we live in the country we lose everything when the electricity goes out-- water, lights, heat. So my lunch was an avocado, a half cup of pistachios, and a salad dressed with EVOO, balsamic vinegar, and spices. Because there was little else I could do without electricity, I had plenty of time for walking in the basement listening to my phone and later napping. For supper we decided to go out to eat as we try not to eat anything past 7 pm and I was still determined to stay within my goals, which are low carb. I chose a Mexican restaurant and felt very successful as I watched my husband eat all the chips and salsa. I ordered chicken fajitas without tortillas. They brought the tortillas anyway and I did not eat them. My husband, however, was encouraging me to indulge the whole time, first with the chips, later the rice and beans, and later talking about wanting ice cream. I think he really does not like indulging by himself when I am not doing so. He ¨needed¨ Braum´s ice cream cone so we went through the drive through and got him one. Definitely reminded me of old times when he would eat whatever he wanted and also spend time trying to sabotage my plans to stick to my diet. He has been losing weight this time around and has been a lot better until now, but is weighs quite a bit less than I do at this point (isn´t it irritating how much faster men can lose) and so he ended with ¨I will take my diet seriously again when you get down to my weight.¨ At least my will is strong right now and I had success today inspite of all the adapting I had to do.
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Did I exercise for at least 20 minutes? Yes. Did 30 minutes of Fabulous50’s workout
Did I stay within my calorie budget for the day? Yes, trying to eat close to my 1450 budget
Did I keep track of everything I ate and drank? Yes
0 days pass used5 -
Did I exercise for at least 20 minutes? house work yeah, 30 min at least I always have things to do
Did I stay within my calorie budget for the day? yes ma' am
Did I keep track of everything I ate and drank? Yes, I better
@Mrs_Hoffer
@GrandmaJackie
@Winner_in_Life
@johnwayne1789
If I do good am I going to get a sticker?
Sense of humor alert!
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Dec 11
I found the following chart today, and as a result, kicked my Profile Daily Level up from Sedentary to Lightly Active (I have a habit-pledge I have been consistently meeting for 6000+ steps minimum per day). As a result, my Daily Calories increased by 110 calories and the Fitbit activity credits don't start applying until later in Fitbit's 24-hr calories-burned calculations
Exercise: ✨ core work - 12 mins; balance practice - 5 mins; fitbit says 25 "active minutes" (mostly 35 mins of exergame) / 7,298 steps (not many more before bed)
Logged: ✨ EVERYthing
In Range: ✨ left all 18 exercise credits in the pot. Not exactly a hardship ....
(if there is a P=instead of a 🌟, its a Pass Day)
🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟
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January 11
✅✅✅
3 pass days used
Been so busy. But all is quite well. I'm happily busy. My foot is responding well to stretching several times/day. I need to not test it though for a long while. I wish I knew how long. At this point it can't be too long of a wait based on the number of failed "comebacks" attempted. Maybe this summer? 🤷♂️ Also the diet changes have gone quite smoothly. I was expecting a possible train wreck, instead it was more of a drive through the park with just a couple minor bumps. I need to formulate more meals, but I'm really happy with the ones I have and have no issues choosing them over other choices. Although I am allowing some "reasonable" other choices once in a good while. It's very refreshing after a year locked into keto (which I enjoyed, but have you all heard about these amazing things called oats, rice, peas, among others? 😁). Wowza!!!7 -
hannahwinner20 wrote: »Went to run yesterday and realized where the ball of the foor would lay, is flat! 🤧 Anyone have any recommendations for good brands of running shoes??
i
I’m a huge saucony fan, with green feet inserts. The newer version of their better running shoes are pricey but you can get the older gens on Amazon for cheap quite often. That being said I can’t recommend going to a running store and getting fitted for the right shoes enough. I never would have tried the green feet inserts without them and they are key to my body not falling apart. Lol. If money is a factor in shoe choice, I still suggest spending the money at a running store getting your first pair and then you’ll know what to order off Amazon, etc. from there on out.7 -
✅ Exercise - 1 hour of Jazzercise plus took the cat for a walk around the block
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
0 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9-10-11
7
https://youtu.be/g83v1m2P4_g
