January 11
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Yes to all three.
1/3 pass days taken.
i made lemon artichoke chicken tonight. SO good. and I forgot how easy it is. I just tossed it over some brocolli and had a high protein, low carb meal with lotta veg. nomz.
Hope everyone's doing okay!
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Jan 11
✅✅✅
2 Pass Days left7 -
1/11/2022
Exercise? Yes
Tracking? Yes
Calories? Closer but not enough.7 -
Track: yes
Calories: yes
Exercise: yes- Treadmill: 1.52 mi / 30 mins (Summit Climb + warmup/cool down)
Probably the only thing I can say I've learned and stuck to nearly every day for a number of months now is to do the exercise even if I don't feel like it or my effort is lackluster. The important thing is to do it and not lose the habit.9 -
1/11
Exercise: 55 minutes weight training, 40 minutes elliptical, 45 minutes stretching and PT exercises
Tracking: yes
Calories: under
Pass days used: 06 -
LazyBlondeChef wrote: »Track: yes
Calories: yes
Exercise: yes- Treadmill: 1.52 mi / 30 mins (Summit Climb + warmup/cool down)
Probably the only thing I can say I've learned and stuck to nearly every day for a number of months now is to do the exercise even if I don't feel like it or my effort is lackluster. The important thing is to do it and not lose the habit.
This is true. In the last 3 month I lost all the strength I gained before4 -
Jan 11
Exercise: 45 minutes stretching and release work, 20 minutes walking (so cold!)
Tracking: Planned the day
Calories: Followed the plan - under!
Pass days so far: 1 (Jan 1)
@Revlish lemon artichoke chicken sounds delicious, can I have the recipe?
Great summary of lessons learned - really helpful. I wanted to add something I said and I think a few others did too. To have an attitude of data gathering with your tracking, and experimentation with your goals and actions. So a pass day is not necessarily "I'm a bad person, I failed" but a question of what did I do here that didn't work, and how can I do something different next time? With the few months I've been on here and the attention that I've dedicated to this project, I now know a few triggers for overeating that I am working on strategies for - trying different things until I get to something that (usually) works.
The triggers:
- Standing around in the cold (more of a problem in COVID times) - still working on figuring this one out. I discovered that a meal of salty soup afterwards was very satisfying, but that's not always what's on the menu.
- Social gatherings with new and delicious food (that's been made less of a problem by COVID, for sure) - my strategy for that one has been to focus on the event and not the food - with mixed success. It usually still results in a pass day but maybe a pass day with less damage than otherwise.
- Takeout Friday (my family's weekly indulgence) - this is the one I've really been experimenting with different strategies, since it happens reliably every week. Experimenting with both lessening the indulgence and with arranging my calories on other days to have room for some indulgence. I think that's working.8 -
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~❄️~ 1 /11 /2022~~ Waving Hi ~~ ☃️ ~~ BLESSings ALLways ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 220+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 28,740+.......... 190 = walking ......... 30 = Cleaning ....
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8-9-10-11
.7 -
Did I exercise for at least 20 minutes? Yes a 45 min home zumba wii workout
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
7 -
love the post from @biketheworld !
Yes x 36 -
biketheworld wrote: »@ideas2 - sorry you’re not getting more support at home. That’s a tough situation to be in but it sounds like you did a fantastic job of staying on track. You should be very proud of yourself!
@ideas2 I second the comments from @biketheworld 💛 I am sorry that this is the attitude your husband has and he communicates to you. Your resolve is so strong and admirable and giving you a shout out for your tenacity and strength. 🥰2 -
loopydo2017 wrote: »Yes x3. Finally a break from the extreme cold so I got out for a 45 minute walk.
Wasn’t it a beautiful break!?! Took the pup to the off leash park (Mount Pleasant) and all the dogs were full of beans! 🐶
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LazyBlondeChef wrote: »Track: yes
Calories: yes
Exercise: yes- Treadmill: 1.52 mi / 30 mins (Summit Climb + warmup/cool down)
Probably the only thing I can say I've learned and stuck to nearly every day for a number of months now is to do the exercise even if I don't feel like it or my effort is lackluster. The important thing is to do it and not lose the habit.
I identify so much with this @LazyBlondeChef 🌟
I looked this article up again as I had it recommended to me years ago with regards to endurance, muscle mass, and strength. This was back when I was so discouraged by being mostly immobilized due to surgery and recovery (repeatedly). What I learned (and this was advice to someone in physiotherapy who kept returning back to being able to do less than 500 steps a day): keep going at the level you are at until you can increase. Know and realize the consequence of taking a break (which may make everything even more discouraging).
I think that the insights in this article are helpful for everyone (beginner to high performance athletes) and I remember and follow them to this day.
https://www.healthline.com/health/how-long-does-it-take-to-lose-muscle-mass2 -
Caroline_slowandsteady wrote: »
https://blog.myfitnesspal.com/lemon-chicken-and-artichoke-skillet/
Here go! I often substitute things- like the regular green olives for the fancy ones, onion for the shallots, etc. depending on what I have on hand. Last night I realized I didn't have the tenderizer mallet thingie (that's a pro cooking term), so I just didn't pound it and it was totally fine.
I've been trying to cook a little more often. Love me some leftovers I can heat up later.
1 -
Tuesday January 11
✅✅✅
January 12 will be my final day of 10,000+ steps a day and I peaked January 11 🥳🥳🥳
15,500+ Steps (treadmill in the early morning; outdoors at the off leash park with the dog prior to supper time. Great day and it FINALLY warmed up. 🤞🏻4 -
Three yeses!
I think I am at 2/3 pass days!6 -
jamcnewman wrote: »LazyBlondeChef wrote: »Track: yes
Calories: yes
Exercise: yes- Treadmill: 1.52 mi / 30 mins (Summit Climb + warmup/cool down)
Probably the only thing I can say I've learned and stuck to nearly every day for a number of months now is to do the exercise even if I don't feel like it or my effort is lackluster. The important thing is to do it and not lose the habit.
I identify so much with this @LazyBlondeChef 🌟
I looked this article up again as I had it recommended to me years ago with regards to endurance, muscle mass, and strength. This was back when I was so discouraged by being mostly immobilized due to surgery and recovery (repeatedly). What I learned (and this was advice to someone in physiotherapy who kept returning back to being able to do less than 500 steps a day): keep going at the level you are at until you can increase. Know and realize the consequence of taking a break (which may make everything even more discouraging).
I think that the insights in this article are helpful for everyone (beginner to high performance athletes) and I remember and follow them to this day.
https://www.healthline.com/health/how-long-does-it-take-to-lose-muscle-mass
The good news is that restoration of the strength taked less time than starting from zero.😊4 -
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? yes2 -
biketheworld wrote: »@ideas2 - sorry you’re not getting more support at home. That’s a tough situation to be in but it sounds like you did a fantastic job of staying on track. You should be very proud of yourself!
Yes! I agree that you did a fantastic job @ideas2 . It broke my heart to read your post and made me realize how thankful I am for my hubby's support - he is very supportive of my eating habits and my choices. Sometimes I even have to tell him NOT be my food police! Lol. It's tough when your significant other isn't very supportive. I'm very proud of you for staying strong! 1 -
@jamcnewman @biketheworld @Mrs_Hoffer I do so appreciate your support. My husband has other good points, treats me well in other ways, and for that reason I have stayed for 34 years. However, supporting my weightloss, and at times supporting me other ways emotionally, is not his strong area. It was less than a year ago when I felt helpless to change my weight. My son was so concerned about how my weight had just kept going up that we had a conversation about it and I told him I thought if I really wanted to lose my weight again I would have to leave his dad! But now that I am retired I recovered the will to fight it! He also wanted to lose weight, and after me confronting him about his history food pushing and sabotage, he surprised me by his lack of sabotage for a few months this time around-- until now when he has about achieved his weight loss goals. This was the strongest example of the behavior I used to see routinely. I fear he may not have changed as much as I would have liked. Usually our marriage is ok if I recognize that he can meet some of my needs, and don´t expect him to be the only person who can meet all my emotional needs but try to meet them myself with various types of friendships and groups, including online ones. Hopefully I will gradually start giving back as much emotional support as I receive here, but for now, trying to put myself and my health first completely for the first time in my life, know that your leadership here is extremely valued.7
