March 20
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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
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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 -
A pass day2
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Mar 20
Exercise: Yes, 30 minutes
Tracked all: Yes
Calories under: yes
(all 3 pass days used)3 -
✔︎ Exercise actively at least 20 minutes every day
Eat only your budgeted calories every day
Track your caloric food and caloric beverages every day for the entire month.
✔︎ Report in to the group once per day or no less than once every 3 days.
2 -
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.)
@seilidhe
Our Food Monkey Brains aremanipulative little beasts.
It tempts us with “treats” but they actually makes us less well.
It convinces us that overeating will make us feel less sad, and sometimes it does temporarily, but then we feel much much worse.
And when all else fails, it tells us we’ve blown it, and makes us disappointed in ourselves & then creeps back when we are in a weakened state & gets us to overeat again. Perpetuating the whole cycle again.
Once I realized there was some inner monkey brain in me that had no interest in my health & well being, I saw food as what it really is: nutrients.
It’s not love, it’s not a treat, it’s not comfort (side note: Comfort Food is not comforting especially when we step on the scale the next morning..) Food is nutrients
And almost all of our whole culture does not realize that.
My
Monkey brain on several occasions has absolutely convinced me that I am fat & regained tons of weight & should just eat what I like. I’d only gained a pound & was still in my maintenance range…
But I’m on to its tricks now. It takes awhile. It takes deep self-kindness
Now, I tell it “nice try” and laugh at it when it suggests I stop
Tracking my food or some other idiocy. People don’t lose (in my case) 70lbs after being obese since I was in 9th grader, by listening to their monkey brains.
When I’m in your situation, I focus everything on 1. Maintaining the higher weight first. 2. Tracking every bite - that stops the Monkey Brain in its tracks.
You deserve to be healthy & happy & proud.
Kick your MB to the curb. It will put up a fight, but you will be Victorious.
#NeverGiveUp
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UAC:
🍀🍀🍀🍀🍀🍀🍀
🍀 P 🍀 P 🍀 🍀 🍀
P -🍀 🍀 🍀 🍀 🍀 21
22-23-24-25-26-27-28-
29-30-31
Absolutely wonderful walk today:
Canada geese✔️
Northern Shovelers✔️
White pelicans
Coots✔️
Seagulls✔️
Avocets✔️
Dowitchers
White-crowned Sparrows
Song Sparrows
A hovering Kite
And at the very very end….
A Great Egret!!
✔️ means I saw two of them flying, eating, or swimming in sync. It became the theme of my walk today!4 -
Definitely exercised: 74km on the bike over 3.5 active hours, averaging 21kph.
Tried logging my food though 1/6 of Turkish Breakfast from a restaurant in Surrey is hard to calculate.
Went over the number of calories MFP reckons I need to lose weight, so that's a no.
You asked yesterday why I want to lose weight. I realise that was a rhetorical question. Some days I want to lose weight so I can fit comfortably into an airplane seat or buy clothing at normal (not specialty) stores. I also tell myself that cycling up hills would be easier if I was lighter. And all that is mostly true. Today, though, I think....meh. This is me, I've been fat my entire adult life, and I clearly can't seem to change any of that, so why bother? Just keep cycling and it will all sort itself out in the end.
From a cycling standpoint, I am in a better place than I was this time last year. Last year, it was mid April before I did a 70+ km ride and I was broken afterwards. This year, its earlier and I feel stronger. I also feel like I am still digesting those tacos from Saturday night....
I find weekends much more difficult than week days for this.2 -
March 20
Way over pass days in my learning month
Yesterday was a full pass day in that I did not follow what I planned to eat the day before, did not track changes from the plan, and definitely ate far over my goal. It was my daughter's 10th birthday party and I enjoyed it.
I did manage the exercise trifecta, though - 15 minutes MommaStrong, 30 minutes stretching, 20 minutes walk (split into 2 5 minute walks and 1 10 minute walk).
I am really getting back on track starting today, though.
Keystone habits:
I was just doing some thinking about this over the weekend.
- Water is not something I worry about. I have always drunk a lot of water and decaf and herbal tea. I love it. It's not a problem for me.
- Sleep is something I prioritize. I don't consider it a habit because it's really not under my control. My kids still disrupt my sleep and sometimes I struggle with insomnia. It does take me a long time to wind down for bed, and I just accept that - but it leaves less time for other things. But my autoimmune thyroid condition does act up if I have too little sleep or disrupted sleep so I need to prioritize that over other things. I try to average 7.5 hours. I will go to bed very early or take a nap if necessary.
The other habits I try to fit in daily are (in order of when I try to fit them into the day):
- Checking in here (and really doing some thinking and writing, as you can see) - I find this so helpful!
- MommaStrong D15 (lifts my mood with movement and builds functional strength)
- At least 20 minutes of walking (often the only time I leave the house since I work from home - and I get depressed/angry very quickly if I don't do this)
- 15 minutes of stretching (I have specific stretches to do from PT for tailbone pain and if I don't do them I get tailbone pain. I also get tension headaches if I don't stretch my scapula. Doing MommaStrong D15 without stretching is worse than if I skip both)
- Putting a warm wet washcloth on my eyes (takes 10 minutes - if I skip this for a few days I get styes and have dry eyes and sometimes trouble seeing)
As I said yesterday, my accounting over the weekend revealed that there is just not enough time to do all of those things, especially with returning to in-person work 1 day a week. I kind of decided that I need to be OK with 4-5 times a week for most of those.
Good questions!5 -
yyy2
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jamcnewman wrote: »@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. 🥰
Thanks @jamcnewman xo1 -
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~🌷~ 3 / 20 /2022~~ Waving Hi ~~ 🙋🏼 ~~ BLESSings Everyone ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 210+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 24,650 +.......... 180 = walking ......... 30 cleaning
It was SOOOOO Nice Being able to walk outside ... 54 degrees, snow almost all melted
I was able to take my first walk outside since last Oct. ... Looks like we are in an early
Spring here. YAY .... Happy Spring Everyone 💐
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-
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💖 Wishing EVERYONE all the BEST & Much Success In March 🏆 We Got This 🏆
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