February 5
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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MONTHLY: The Subject is - Cannot Achieve Goals with Exercise Alone
The thing is I absolutely love exercise. But unfortunately it is not enough to meet all of our health goals. And sometimes due to injury or illness or other reasons we just cannot exercise as much as we would like.
When I first started here I admit had one goal. I wanted to weigh a certain weight. Sure I wanted to be fit and healthy but that numero uno right in your face deep down thing was the scale. I am still not sure why that is the be all end all when it is not a static # ever. Maybe it's that BMI chart or category thing or just something we think is going to be perfect when that # show up?
This subject is always a tough one because it assumes that the "achieve goal" you have is to lose weight. Not necessarily true in all cases for all of us.
What are your goals?
How are your working to achieve those goals and how important is exercise to that mix?
Food for thought for a Sat in Feb when we are most of us in a wintery stretch where outdoor activities may be limited.
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Hi UACers.
… to the first weekend in February.
Kick up your heels and let’s get the Saturday Party started.
@SummerSkier Great topic.
When I started out, I also was focused on the scale #. Once I started tracking, and daily weighing, I looked at records over time I realised how weight constantly fluctuates.
Q: Why did I want to lose weight?
A: I wanted to be fitter/healthier than I was at 227 lbs. I wasn’t particularly happy with how my weight had impinged my mobility.
However, it was time for an attitude reframe. I stopped stressing about that daily # and started looking at trends over time.
Hence, my focus became getting fitter/healthier so that I could do the things I wanted to do. Weight loss was just one of the things I needed to work on.
My current focus:
🔹Improve health/fitness
🔹Continue to work on Building Healthy Habits by monitoring current daily habits
🔹Introduce a new habit/improve an existing habit each month.
Exercise is one of my Solid Daily Habits. It should not be:
🔹dependent on weather or location.
🔹put off because of the weather or access to a gym.
I do almost all my intentional exercise at home using minimal equipment. I do a range of workouts for Cardio, Strength, and Flexibility.
I’m currently working on building up my flexibility,
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Sat Feb 5
Exercise: Yes - dog walk
Tracked all: Yes
Calories under: Yes
(No passes used)6 -
yyy5
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2nd pass day in a row for me.. made party pies and fries for a quick and easy meal for w/e dinner. 1 pie which I initially had tracked turned into prob 6.lol! Whoops. My no pass days for Feb is no turning out how I'd hope. He he all good no beating myself up or giving up. I do hve a question for all of u early risers which I'll post in the what's on ur mind page. Hve a great day my friend's. Xo6
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✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
4 -
Consistency is one of the prime objectives of UAC. It’s good to see people sticking with the 3 requirements.
🥳 Congratulations 🥳 for having yyy
@jjjcat
@ForLangston
Bravo 👏🏻👏🏻👏🏻 for logging no matter what.
@donna25trinity No worries. You owned, and move on 👌🏻
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05/02/2022
Exercise – yes bike ride and cardio
Tracked – yes
Calories – yes
@SummerSkier, always a good topic.
What are my goals?
As others have said, my initial goal was primarily about the number on the scale – I was told I was obese (not just overweight) - so I had to concentrate on weight. However, I knew that I also needed to improve other aspects of my lifestyle. I had let my fitness drift since retiring. That may seem odd to those of you still struggling to fit exercise in alongside a full time job, but the truth is that my routines went out the window, I had a painful flare up of arthritis in one knee and was told to stop doing Bodypump – my favourite exercise class – and I think I got somewhat depressed. I found myself “treating” myself and not making myself work at looking after myself.
I know that to really look after myself I need to eat properly and get out exercise more.
I still have work to do on looking forward to the future and keeping as well as possible. I have had a difficult time over the last 3 years but I have to get on with life.
No one else will/can do it for you.
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Thankyou @SummerSkier. The issue as to goals is timely for me. I’m trying to figure them out as I head towards resuming exercise. I normally exercise as part of a conditioning program to support my activities and that’s a higher bar for me than if it were just for health and calories.
So I need to figure out my activity goals and they just aren’t yet in focus. Once the warm season arrives I’m hoping cycling and resistance training among other things. Between now and then whatever I do will be health dependent.
So even if I wanted to I can’t rely on exercise for weight control. These last couple of months I’ve had to leverage food control which has lead me to view food control as the most critical part of my overall weight and health approach. As far as dealing with the scale… I’m very much still a work in process on that. I think I’m much too focused on the number particularly given that I’m in maintenance.
✅ Exercise: Walking 30 minutes
✅ Calories
✅ Tracked
Pass Days Used: 04 -
Did I exercise for at least 20 minutes? Yes, 50 minutes Peloton bike, 15 minutes stretching.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
20 minutes meditation4 -
Saturday 2/5
Exercise 60
Tracking complete
Calories under
Pass days left 35 -
February 5
✅✅✅
0 pass days used
Right now my goals are to do anything I can to keep things on track without feeling bad or having any regrets. I'm a train wreck trying to get back on track, and thankful that the wreck is not as bad as it could have been. But negativity of any sort is simply out of the question. So in order to prevent a world of inactive indulgences opening up to such opportunity, I keep focused on the basics, these 3 goals. I've even been a little lenient on myself a couple days recently in ways I would not have previously, like not getting that strength exercise in yesterday for example but counting stretching and steps. I'm walking that line right now to avoid falling off. Things will get better. Right now it's more of a mental game than physical.9 -
Did I track everything? Yes
Did I exercise? Yes
Did I stay within my budget? Yes
It was a hard first day today as I took my kids out and we ended up getting fast food. But I chose a salad, and I made time to exercise. Taking it day by day.
9 -
Exercise: yes
Tracking: yes
Calories: yes
6 -
February 5th
Did I exercise for at least 20 minutes? 26 minutes of Pahla B cardio. Worked out everyday this week. Total time of 3:37.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes5 -
February 5
✅ Exercise: 20 minutes walking, 50 minutes swimming
✅ Calories
✅ Tracked
0 pass days used ( )
What are your goals?
How are your working to achieve those goals and how important is exercise to that mix?
I am trying to get down into a normal weight range, reverse my insulin resistance, and improve the biodiversity of my gut microbiome in order to improve my metabolism and immune system.
Exercise is very important to this because exercise has been shown both to improve insulin sensitivity and also to help the good bacteria in our gut to thrive more. Just now I was trying an experiment to see what my blood sugar would be 2 hours after eating if I walked for 20 minutes soon after eating because exercise helps the blood sugar return to normal faster after eating. My result, 122, is still not where I want to be. That´s still pre-diabetic range. 90 -110 is normal two hours after eating.8 -
I struggle with weight vs. exercise. A lot. I want to weigh a number the muscle mass I want on my rather large frame will not weigh. So do I dial down on muscle to reach the “healthy weight” or do I say whatever the BMI chart is BS and add the tone and a muscle I want. This is my mental struggle. I want to say I want my cake and to eat it too right now to describe the situation, but I’m not sure that’s the best phrase for the subject at hand. 😂 You hopefully follow what I mean. Insert similar phrases here.
✅✅✅
GF is going well. My belly is way less poofy and extended. I feel solid, not as wobbly. I’m not sure if this makes any sense either so I’m just going to stop talking now. Lol.5 -
Did I exercise for at least 20 minutes?
Sort of? If running around after kids and cleaning house counts.
Did I stay within my calorie budget for the day?
Yep
Did I keep track of everything I ate and drank?
Yep4 -
Feb 5
✅✅✅
💖Back in my Maintenance Range today🎉
Only 15 days but took me 4 months to finally do it!
Onwards!
What are your goals? To be able to hike easily with my husband (and our son when he visits) & to be as healthy as possible foe as long as possible!
Here’s a pic from today’s 1000’ 5+mile hike!! Glorious!
How are your working to achieve those goals and how important is exercise to that mix?
Forgive me if you’ve seen me post this before.An expert surgeon told me in June 2017 to walk 10K steps daily. No rest days. Every day.
I walk at least 10K steps every day, 90 minutes continuously. I’ve done 12-13K with strep climbs back-to-back the past two days - no problem.
Exercise, I believe, has enabled me to eat 2,050- 2,100 cals daily average, which is not that much less than I ate as an obese non-exerciser.
Exercise, I believe, is what made my appetite normal & hunger signals clear.
Exercise, has become something I look forward to every day & now am combining my nature walks with my art practice.
Exercise, helps with stress & sleep!
But yes, I believe the # of calories we ingest is the key criteria for success.
“Create the Life you Dream Of!”
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Saturday February 5
✅ Tracking - entered two more recipes into My Recipes for accurate future tracking. Pre-tracked my known nutrition for next week.
✅ Calories - under
✅ Exercise - two outdoor walks with the dog (it is finally warmer!) and a longer after dinner walk on the treadmill.
Thanks for the opening post today @SummerSkier 💡 I really love to exercise in the spring/summer/fall and struggle in winter. I have no misconceptions that the exercise alone will get me to my health goals. But gaining and keeping mobility is one of my goals.
My treadmill is in the living room now — something I swore I wouldn’t ever allow. Glad I caved and did this as it genuinely helps to keep seeing it (and who can we have over these days anyway….). There is more natural light in this space, and that helps too. I’d rather be outside walking with no snow and ice. I’d love to be back running in the water and swimming lengths where I can really get my heart rate up in a sustained manner (fused ankle and can no longer run on land). But until we have some stabilization of this pandemic situation, my health issues don’t allow me to be exposed at our public indoor pools.
Onwards. 👟👟6 -
Exercise: not today, I feel like I am getting sick and needed a day of rest. Feeling bummed about it, but I think its for the best.
Tracking: yes, everything
Calories: yes, under
1 pass used for today. Hopefully I feel better tomorrow.
I just need to remember that this one day does not undo all the progress I am having towards eating right and exercising.9 -
✔︎ 20+ mins exercise (25 min brisk walk, 5 mins squats)
✘ Within calorie budget (had a planned indulgence "date night" and enjoyed every moment! still within overall deficit with exercise calories but over CI target so this needs to be a pass day)
✔︎ Log everything
Consistency Tracking (🔥=3 ✔︎'s, 🏴☠️=pass): 🔥-🔥-🔥-🔥-🏴☠️-
Passes used = 1 / 3
Other habits I’m tracking this month:
✔︎ ✘ Morning meditation📿-📿-📿-✘-📿- (I feel so different with that morning meditation in place; such a transformative practice I'm grateful for incorporating into my morning routine)
✔︎ ✘ Drink >64oz water💧-💧-💧-💧-✘-3 -
3 Yesses
Exercise - 4 mile run ☁️🏃♀️🏃♀️🏃♀️🏃♀️3 -
✅ Exercise - 1 hour of Jazzercise and a 50 minute walk around the neighborhood
✅ 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
What are your goals?
My goals are to establish life-long habits that lead to good health and wellness. I worry that slip-ups will lead to breaking those habits.
How are you working to achieve those goals and how important is exercise to that mix?
Focusing on all the things we've been talking about the last few days: tracking, understanding my calorie/macro requirements and exercise. The biggest thing I'm working on is consistency. This last month has been very good, but I've been in a very controlled environment. No travel, no social events, no take-out or eating out. Tomorrow will be my first social engagement this year, dinner out with some long-time friends. I'm hoping that I keep the focus on not mindlessly nibbling and drinking.4 -
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Exercise: 79 minutes Peloton, 20 minutes boxing footwork, 47 minute outdoor walk, 30 minutes full body strength, 25 minutes stretching
Calories: within
Tracked: every bite
Pass days used - 0/3
My goals:
-use Power Zone Training on the Peloton to continue to increase my FTP and transition these improvements to outdoor rides in the spring
-finish a total body strength program
-focus on yoga, stretching and balance work
-reach a healthy BMI
-pick habits every month to focus on and continue to rewire my daily patterns and habits into positive ones
-remain engaged in the MFP community and learn from others
-have a physical with my doctor and see if there are any items to work on
-continue to challenge negative thought patterns, find healthy coping mechanisms for stress, rework my brain into no longer thinking in the ways I did when I was obese
-when I "get there", maintain for life6 -
Posting late. It was a pass day. I will try not to have the 2nd in row. Will do my scheduled HIIT right away. Pass days 1/34
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Track: yes
Calories: no
Exercise: yes- Treadmill: 1.03 mi / 20mins
Pass Days: 2/3
I'm sorry to say that today was a pass day. We went out for breakfast and did a bunch of errands ending the night at a birthday party for a friend. I was pretty happy that our host roasted a bunch of veggies (broccoli, cauliflower and Brussel sprouts ... they were delicious) but it wasn't enough to stay within my calorie limits.4 -
This is embarrrasing, but again... Nope, all 3.
I had stress binge today and last night...
Don't give up on me, yet!
(accountability only...)8 -
Feb 5
Exercise: Feeling better, I was able to do so much more than I have been doing! I was outside for probably 3 hours in the cold yesterday. Some of it was just standing around, but I was walking for at least 20 of it for sure.
Tracking: Planned the day
Calories: Followed the plan - under!
My exercise practice is not about weight loss at all. It's really very minimal. But I do a 15 minute MommaStrong video most days. That program is focused on helping you recover from pregnancy, childbirth, and parenting young children, which all kind of destroy your body. From that program I gained the ability to go up and down stairs without feeling like I'm going to fall, slip on ice without falling, my posture is much better - basic daily living stuff is easier.
And I walk at least 20 minutes a day. That's even more crucial now that I work from home, though I actually would take a midday walk when I was in the office too. I think of it as my mandated outdoor time. Courts have ruled that even prisoners in solitary confinement should get some minimal outdoor time. I really start to lose my mind if I don't get it, especially working from home.
It's tied to weight loss only because I do count the calories into my daily budget - it's 150 calories so not major but when I am trying to eat 1200 that 150 makes a difference.
I do find the weight loss makes the exercise easier and more enjoyable.3
