March 20
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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Two keystone habits for me are: drinking enough water and getting enough sleep. Do you have routines/habits that include water and/or sleep? What are the benefits you’ve experienced by getting enough water/sleep? Are there other keystone habits you want to share?
Some of the benefits of drinking enough water that I’ve experienced:
-lower stress levels and better sleep
-skin more hydrated and less irritated/sensitive
-improved digestion and less bloating, water retention
-less joint pain
-more in tune with hunger and fullness cues
Some of the benefits of getting enough sleep and developing a nighttime routine I’ve experienced:
-lower stress levels and enjoying a “wind down” period without screens at night
-waking naturally and feeling rested and clear-minded, ready for my day
-more in tune with hunger and fullness cues
-better awareness of my emotions and able to pause and assess rather than react
Would love to hear about your keystone habits (whatever they are)!5 -
Pass day number 4 i think.....
Tomz is my 1st day back at work in 2 years after bub was born....
Also I will switch to maintaince tomz after trying a 3 month deficit. I'mthe exact same weight but hve lost an inch off thighs and inch of waist. Xo6 -
3/20
Exersised yes
Caleries yes
Logged yes
I drink lots of water. Pretty much all I drink. I sleep regular hours,especially now that I'm older.4 -
I am joining the group late in the month, but I need to get back on track. Finally able to exercise once again. This group helped keep me on track in 2021.
5 -
Nothing for me today. I have a stomach virus. 🤢3
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@jmu1965 Take good care — lots of it going around.
Super opening post today 💡@makattack220 — will respond a bit later today.
@donna25trinity Well done on the loss of inches (no easy feat!) and on recognizing it is time for a period at maintenance. Wishing you (and your family) well as you return to the workplace tomorrow. 💛
Great job today @stella7x7 ✅✅✅
Welcome @RBnorth66 — it is wonderful to have you here. 🥰3 -
March 20, 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 (18 days -free)
Within Sugar macro today? Yes (19 day)
Pass day 1/3 (this is for accountability to myself and my records).3 -
✅✅✅
2 pass days used.3 -
@makattack220
Love these two habits, and I definitely work on both!
Water:
I used to be in the camp of people who "didn't like water". While I do prefer sparkling water, I mostly can't be bothered to make a Sodastream bottle these days over just plain water. When I didn't drink water before, I wasn't necessarily drinking loads of other liquids. It just wasn't a priority to drink much of anything.
I don't have massive goals in this area. Every day I ensure I drink at least 64 oz water. I don't count anything else towards that (but track all other liquids in my diary). If I am thirsty and have bigger days, great.
I can't honestly say I notice a ton of direct impacts of staying hydrated, though I know logically they must be happening. I just do it because I know a minimum amount of good hydration is important.
Sleep:
For a long while on my journey I actually found I was losing sleep to achieve my goals. I was getting up before work to exercise but wasn't trying to get to bed any sooner.
Two months ago I set a habit to focus on this and started aiming for a minimum of 7 hours. This month, I'm trying to hit 7.5, and finding I'm doing so on average so I'll move up to 7.75 next until I get to 8.
One thing I found at first was that consciously paying attention to it was making me sleep less because if I wasn't falling asleep right away I'd be thinking "oh no- you'd better hurry or else you won't get your x amount of sleep". So this is another area where I've had to let go and not let focusing on something become a fixation. I also don't have a specific routine to get there because my schedule changes so I'm currently tending to set my alarm based on when I get to bed.
I return to office most days next month and have a longish commute so this flex will go away and all of my healthy living habits are going to be put to the test. I feel confident I'm up for the challenge and I'm ready to put my well being first above all else.4 -
20/03/2022
Exercise – yes, bike ride, walking and cardio.
Tracking – yes
Calories – yes
3 pass days used
Interesting opener today @makattack220 – I’ve noticed lots of people making a big thing about drinking water. Personally, I don’t track water (or any fluid) consumption. I drink when I’m thirsty.
I have a fitness tracker that attempts to track sleep but it doesn’t do it very well. I tend to have a broken sleep pattern, and often take a long time to drop off. As @ashleycarole86 found, if I worry about it I sleep less well.
I can’t say that I have any keystone habits that I worry about.
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Exercise ✅
Calories ✅
Tracking ✅
Pass days 2/34 -
✅ Exercise: 68 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
Keystone Habits:
Currently on maintenance
1. Track, and keep CI < CO
2. Balance Macros/micros
3. A variety of daily exercise
4. Adequate sleep/hydration
5. Weigh daily
From 18 March ThemeThis is my identity based March Tiny Habit.For the next 14 days:
I am a person who values the health and fitness of body, mind, and spirit.
I will refrain from eating after 9pm to allow my body to concentrate on processing CI
LNS: 0 ~|~ Me: 20 (Streak = 24)
This has definitely worked for me. My CI have reduced this month.
I know some people believe that all calories are equal. However, I was checking my macros today and I realised that my Fat%age has been creeping up, which I do not think is healthy for my body.
I will prelog my CI first thing in the morning to ensure that I am within 2% my daily specified goal for Fat%age
👌🏻👌🏻
4 -
Sunday
Exercise: 30 min
Calories: under goal
Tracking complete
pass days used 1/3
4 -
Exercise met - hike down the mountain to the bench and back up. 45 min. yay!3
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All my goals met today.
Every evening I bring a large bottle of water at least 40oz upstairs with me. I would prefer no tv but one must be accommodating to their spouse so at least he turns down the volume😊!3 -
Logged all today, but I did go over. No exercise today; it was a beautiful day for a walk but I had a bad night's sleep and saved my energy for food prepping, cleaning up the kitchen afterwards and folding & putting away laundry.
I try to stay hydrated by drinking herbal tea throughout the day (I don't like plain water). I will add cold water to a fruit tea bag and drink it cold sometimes for a change of pace. I have trouble sleeping so I go to bed ridiculously early most nights in order to get enough broken up hours of sleep in order to function for an 8 hour work day. I take sleeping medication Sun - Thurs nights and then take a break on Fri/Sat nights. My insomnia started when I got pregnant with my daughter 26 years ago (my first sign); my sleep issues are hormonal. For the last 4/5 years, they are better than they used to be so I'm grateful. I try not to complain because it's beyond my control. It does affect my energy level though.4 -
✅ Exercise
✅ Calories
✅ Tracked
3 Pass Days Used3 -
Exercise: Yes
Tracked : Yes
Calories : Yes
(0 pass days used)4 -
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? Nope!
Did I keep track of everything I ate and drank? yes
Pass Day #14 -
Date: 03/20/22
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?👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
[UAC: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 -16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31]
March goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (4 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge3 -
yyy3
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✅ Exercise: 20 minutes walking
✅ Calories
✅ Tracked
1 passday used (Mar 13)
3 -
✔︎ 20+ mins exercise (34min walk after long travel day)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (☘️=3 ✔︎'s, 🏴☠️=pass):
☘️-☘️-☘️-☘️-☘️-🏴☠️-☘️-☘️-☘️-☘️-☘️-☘️-🏴☠️-☘️-☘️-☘️-☘️-☘️-🏴☠️-☘️-21-22-23-24-25-26-27-28-29-30-31
Passes used = 3 / 3
Habits I'm continuing to track this month:
✔︎ Morning meditation
📿-📿-📿-✘-✘-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-21-22-23-24-25-26-27-28-29-30-31
✔︎ Drink >64oz water
💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-21-22-23-24-25-26-27-28-29-30-31
Interesting shares about water/sleep! thanks for sharing @ashleycarole86 I can really appreciate what you've said about moving from sparkling water to plain -and- gradually working up to target sleep hours as I've found the same. With water, I also aim for at least 64oz daily (but try for closer to 90oz) and have noticed many benefits when I get closer to 90 (especially digestion, skin and scale fluctuations). With sleep, I was doing the same with stressing trying to get more. What I eventually found that worked was just turning off screens and winding down way ahead of when I actually wanted to fall asleep. That way I still have time to wind down/read/stretch/brain dump in a journal - whatever helps relax in the moment - and fall asleep at a reasonable time. I'm currently way off my sleep/night routine due to travel and a family wedding over the weekend and I can feel such a difference... I'm exhausted. Looking forward to the week ahead back to the routine!3 -
✅ Exercise - 1 hour of Jazzercise and a 5.25 mile hike
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
2 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-P-6-7-8-9-P-11-12-13-14-15-16-17-18-19-20
.
With water, I used to count only water consumed and aimed for 64 oz/day. Now I also count coffee and tea since all I drink is herbal or decaf. I am less thirsty at night when I get enough hydration. Only downside is my evening tea disrupts my sleep :-(3 -
Exercise = yes
Track = yes
Calories = yes .
3 -
Yes x3. Activity today was a couple of hours of curling. So fun!
I happen to love both water and sleep, so it’s not difficult to get plenty of both.3 -
3 x No.
Given the number of NOs this month and since I joined this group, I'm sure you can guess what's going on with my weight. Right now, I'm pretty angry and extremely disappointed in myself, but I'm having a hard time breaking this destructive cycle since, basically, I just want to sit in a corner somewhere, cry, and eat high caloric, high carb yummies. I know what I have to do. I hope y'all don't mind that I continue to stick around here and read, even if I don't reply.
Thanks. (First day of Spring, and it's dropped to the mid-60s (it had been upper-mid 80s) and a little drippy here... of course, next weekend we're supposed to be in the 90s.) 6 -
Exercise: no
Calories: yes
Tracking: yes
Pass days used - 4
Not feeling up to movement at all yet but really hoping I turn the corner soon!
Exercise isn't usually the item that would have me taking pass days, but I have to listen to my body.
@makattack220 Very good point ... if I'm only crawling into bed a short window of time before I need to in order to get my sleep target then it starts things off on the wrong foot. Getting into bed earlier overall is something I'll keep working on
Night all!
5 -
Sunday March 20
Happy Spring to all! 🌼☀️🌱
✅✅✅
1 pass day used in March
Tracked water intake for a week and no need to do further tracking — I get plenty! The timing of intake was something I have attended to and benefitted from. I drink 16 ounces upon rising every morning. Many benefits!
Sleep improved significantly when (after 6 weeks of repeated failure and fresh starts) I banned the cell phone from the bedroom. Have had months of great sleep since and won’t be going back to that!5 -
3xYes today
no pass days this month though I should probably point out I'm doing maintenance level calories rather than trying to lose weight. It works much better given my levels of stress at the moment.
4
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