February 19
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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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Sat Feb 19
Exercise: Yes - dog walk
Tracked all: Yes
Calories under: Yes
(0 pass days used)3 -
it looks like @StayFITTer has dropped off MFP for since earlier in the month so I would like to put something simple up for a topic:
aside from the accountability here, how has UAC helped you with your goals? Why do you stay? Why would you leave? Are there things we could do better to make this challenge even stronger for us all?
Have a great weekend everyone!7 -
Over the years I have left, came back, left, came back, blah, blah, blah.
Why do I leave? Like so many areas in my life, I just lose the enthusiasm, desire, motivation, whatever, to stay on track and keep logging.
Why do I come back? Because I really miss this group when I'm away, you are always on my mind, and I'm wondering how everyone is doing! And, back I come!! I don't comment, encourage, support, as much as I'd like, but you are all very special, and I normally read every post, every day, and give a like, hug, etc.
Hugs!!
10 -
“You can change your mindset”
Carol Dweck, Mindset
Growth Mindset makes you believe important qualities can be cultivated and more concerned with improving and learning.
Fixed mindset makes you concerned with how you’ll be judged and super sensitive about being wrong, making mistakes and failures.
I’ve been thinking about my participation in the UAC, or the lack thereof, and I noticed I have an “all or nothing” mentality.
But I’ve also notice that at the beginning of the month, post are high, then post start to thin out as the month ends.
Whether or not I start the month of strong, I desire to practice the art of showing up and some of you all do this very well.
Logging consistent will require changing my mindset about my failures and look at them as learning experiences. And I don’t have to wait until a new month starts. I can start today.
Striving for perfection and aborting the process isn’t helpful to building community or even consistency within myself. So prayerfully you’ll see more of me.
Reflection: How do you handle emotional/mental situations that triggers a fixed mindset?
6 -
@SummerSkier Actually, I didn’t put the date in my phone. Thought I did, put apparently didn’t. If I did, I would’ve posted early and on time.I looked at my watch this morning and was like “Am I suppose to post something this week? and checked the Volunteer schedule—lo and behold, I was. And I honestly didn’t see your tag until after I came to post.
Luckily I was reflecting on Growth/Fixed mindset this morning so I decided to share my insights.
I like to be a woman of my word so if I voulnteer for something, I intend to follow through and do it. It’s just that UAC has been escaping me. It’s been a transitional time with my new job and I’ve been on my Fitbit more.
So I pray for grace and not to be kicked out the tribe. Just trying to adjust and put it all together.11 -
It’s Early. But I’m going for three ✔️✔️✔️ today.
If I don’t make it, I’ll just post tomorrow stating as such.
But one thing that I’m doing to handle my triggers is being aware of my Anger signals. Typically they pop up when I’m dwelling on the past/desiring to change it or I’m worrying about the future. Noticing the feelings and sensations in my body and the language I use is an indicator something is off and I need to get back on track and speak/affirm the truth about myself and my current situation.
I’m also trying out giving my Fixed Mindset a Name. I’ve settled on Eeyore. So calling it out helps me say, “We’re NOT doing this today!”8 -
19/02/2022
Did I exercise for at least 20 minutes?
• Jogging 8.01 km in 1:02:26 (7:47 min/km); VO2max: 37
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes
Pass days: All used5 -
Thanks for jumping in @SummerSkier and giving us lots to think about and it is so great to see you back @StayFITTer 🥰 I loved your posts about your experience and mindset Bridget. Thank you for sharing. 💐
From my perspective, the two of you created posts that really tied together well! 🌟🌟
@StayFITTer has shared what causes her to leave UAC — that sense of personal “failure”, after which she abandons this process. Her “all or nothing” mindset determines that once she reaches her limit (or Eeyore does — and I love this, giving it a persona), she is out.
Many have posted in the months during which I have been here (since August 2021) about how important the process of posting and accountability is, rather than the success at a ✅✅✅ day or “no pass days”. Many of these posts speak to not abandoning a continuing effort once the number three is reached. Whether that three is the “daily three” or the monthly three. Yet for some, it really is an issue and if/when the day or the month goes to “HE🏒🏒 (H-E-“double hockey sticks” — perhaps just a Canadian expression?” a change in behaviour occurs and focus is lost. Once that threshold is reached, during a day or in the month, the accountability process is abandoned.
I have personally never been motivated by the “three pass days” and the effort to achieve that accomplishment. 🤷🏼♀️ My daily, weekly, monthly drivers are bound to my “why”. The three pass model never demotivates me - even when I “fail”. The model does help me by providing a framework to track my day to day progress and report that progress to someone/somewhere (all of you). I do daily tracking for my calories in and out, macros/micros, type of exercise, steps, active minutes, standing minutes, heart rate, etc., etc., So much data! But that process, for me, isn’t enough. I need accountability and a human connection because without that, I am pretty sure I will fall off the rails and then I will fail.
I enjoy reading about everyone else’s journey and during this pandemic, it has been extra meaningful to me to reduce the sense of isolation while I am on this return to wellness. I get great insights in this group and the “what’s on your mind” board has been a lifeline for me many times. All of this is why I stay. I am grateful to you all.
You’ve made me think about this @SummerSkier — so thank you! 🥰 And Bridget — stay with us? 💛8 -
@StayFITTer
All three of your posts are exceedingly important! Thank you!
I have heard Carol Dweck speak twice in person & followed her research closely.
Some of the most important things (related to her work & your post) I had to do to be successful with my weight loss & my maintenance were:
a) forgive myself for my past restaurant diet & stretches of time with no exercise. The phrase I came up with was: “The Past is passed.” Which was codespeak for let it go; there is nothing you can do about the past. You are forgiven. Focus on NOW.”
b) I only pay attention to averages & trend weights. All of our numbers bounce a bit. I set a goal of 4lbs per month for my weight loss so even if a plateau happened, I would lose that much. I lost weight more slowly than anyone on MFP lol I didn’t care. I was changing habits & never hungry, Monthly & Yearly Averages of 10,000 steps helps me if I am sick or have a colonoscopy- over time I get my averages back up. Same with weekly calories. The individual ups & downs along with the vagaries of scales make daily readings pretty irrelevant on their own. My codespeak: “It’s just a data point.”
C) Dweck’s work in education around the importance of practicing what is difficult for us has been an underlying aspect of my 6+ year journey.
1. Honestly, what is the most important thing for me to focus on right now? What is tripping me up?
2. Brainstorm solutions and approaches
3. Create a small habit to practice
4. Modify habit if needed to make it better or figure out there actually a different habit that is more important.
Once solved… go back to #1 and begin with something new.
I spent about 16 months 2016-17 slowly doing this. My emphasis was not on weight loss; it was on tackling the dozens of things I needed to identify and problem solve. Organizing an easy to use kitchen. Clearing our out of date foods from pantry. Getting broken oven replaced. A new dishwasher. A coffee machine. Figuring out keeping groceries in stock. Discovering healthier substitutes. Portion sizes. Then weighing foods. Finding apps. Locating additional apps for the averages & trend wts. Figuring out how to make walking more engaging. Adapting to changing body & figuring out how to handle the ones I did’t like that much. Body image.
Where to buy clothes now that i can do so everywhere was overwhelming- baby steps. Giving away clothes that were too large- forgiving myself for not catching this health issue earlier. Adapting to Maintenance. Handling 1st time I went over GW. Sleep improvement. Handling 2nd time I went over goal weight. Identity based goals. “My time is valuable.” Stopped worrying “Take action or Relax” Created an art practice That fills me with bliss & joy. Finally adapted to retirement, transplant, and quarantine (when others can go out.)
For me, it’s not just about weight loss. It’s been about creating a whole new me.
I hope this helps! Basically we have to be kind to ourselves as we dive into each issue that is holding us back from being healthy.
If you had told me Jan 16,2016 that I would be HAPPILy walking 10K steps every single day (and looking forward to it), I would have thought “no way”
Ditto if you had told me I will have cut my sat fat down to <11g even 2 months ago, I would have said “No way; I’ve got a fat tooth - never gonna happen”
Ditto if you had told me I had given up long term friendships who several times showed me they did not honor my requests of no sugary gifts or who made rude remarks about some aspect or other, I would have said “but I’ve known them so long…”
I’ll Stop.
Never underestimate the power of Dweck’s life work. Spend time on the parts that are difficult. Solve them. Give yourself the
time to slowly make changes.
I gave myself 3 years to lose 59 lbs which ended up being 70 (I was shorter & healthy BMI is 24.9, not 25.)
I also gave myself 3 years to explore my interests in art online & at 3 years THE perfect project for me appeared.
This approach works. It will empower you to tackle the next & you will be healthier before you know it! But remember, Dweck’s work is based on students being in an environment where mistakes are not Punished but rather are seen as Important Information to master in order to improve & learn.
❤️
Maddie11 -
Exercise: 40 mins walking; 20 mins yoga
Tracking: yes
Calories: yes
5 -
Saturday
Exercise 45
Tracking complete
Calories under
3 pass days remaining6 -
Yes x3
Under sugars
Started a protien shake for the 1st time in my life and it has helped reduce hunger.
Proud of myself as Saturday is usually a maintaince day but managed to keep it as deficit.. next weekend instead on Fri, sat and Sunday being a maintaince day I am going to plan for only 1 on these days as a maintaince and the rest deficit. Xo8 -
✅ Exercise: 78 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
Tracking, staying under goal, and exercise is just what I do. I stay with UAC because it’s members are a mine of helpful information.7 -
Pass day 3.
Hopefully the last one of the month I think it's very doable.4 -
1/3 pass days.
I don’t think I could leave this group some I could but not the UAC. This group of people have shared part of my life towards a healthier life, we share advice, life’s great moments and it’s really hard times. We are all here to learn to be better at what we do and what we want. I am not sure how this group could be better, just knowing someone out there may have an idea that will help me is a gift for health. If it isn’t broke why fix it?
Thanks @jamcnewman you held me accountable this week for my exercise I think I made it 😊 with your help.
I logged I tracked I exercised. Once again snow shoveling but good cardio.6 -
Feb 19
Exercise: Yes - Epic- program 1 day 7, 40 mins
Tracked : Yes
Calories : Yes
(0 pass days used)
6 -
✅✅✅5
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Yes x3.
Covid hit our house 2 weeks ago today, starting with my daughter, then my husband a week later, then my son… and today it was my turn. It seemed inevitable as isolation is pretty tricky in our space and only one bathroom. My youngest is the last one standing! So far I’ve got a runny nose and am a bit tired, so I kept my activity easy with just walking.
Great posts to read today -
@MadisonMolly2017 Im curious about your art practice.. I’m looking to incorporate daily creativity but lacking inspiration with where to start.7 -
Did I exercise for at least 20 minutes? Yes, 40 minutes Peloton bike and 10 minutes stretching.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes5 -
February 19, 2nd pass day today. I went over my calories
Did I exercise for at least 20 minutes? Yes, 30 minutes of Fabulous50’s walking workout
Did I stay within my calorie budget for the day? I was over but I also don’t add back my exercise.
Did I keep track of everything I ate and drank? Yes. Even the Hershey kisses I ate at my son’s house.
Since I am fairly new to UAC I was thinking about what made me click on this group. I don’t have a definitive answer but I like to participate in conversations. Maybe the name did it for me 😃.
I have enjoyed the conversations in today’s post. It’s nice to “visit” with like minded people from all over the world.
I am thankful for UAC.7
