January Week 1 Group Challenge - Things to Decree in 2023
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jessicakrall8
Posts: 5,085 Member
Welcome to January, 2023 and Happy New Year!! Last year was a challenging one for many of us, in many ways. I hope you found time during 2022 to meet many of your fitness and nutritional goals. This week's challenge gets us looking back reflectively and using the knowledge and experience we gained in 2022 to help us set healthy goals for 2023. I'm excited about the upcoming year and all of the successes on the horizon. I hope you are looking forward to meeting your goals for the year as well!
This challenge gives some opening questions 1-13...think about those this week and discuss them as you'd like throughout the week. Many people have enjoyed the frequent "conversation starters" I've used in challenges throughout the year as well, so there are 40 of those divided into seven days (starting Sun Jan 1st - Sat Jan 7th), so look for the underline dividing the days and you can choose one or several of these each day to discuss in the chat.
Mostly, I hope you'll use this time to congratulate yourselves and be proud of the strides you made...on the scale and off! Reflect on those and start setting your goals for 2023. I look forward to sharing lots of milestones with you this year! Thank you for supporting our group challenges throughout the year. Let's get to work!
Jessica
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Ok, I’ll start - just a few hours ahead of the New Year!
One habit I’m going to build: I need to let go of the idea that a good workout has to be 45-60 minutes. That doesn’t fit in my lifestyle anymore (except maybe 1-2 days a week) and a 10-20 minute strength workout is more feasible most days. (It’s better than skipping the workout because I didn’t have “time!”)7 -
My decrees for 2023:
Get to my goal weight and MAINTAIN it. I have achieved my goals of weight loss several times but I really struggle to stay there. I want 2023 to be the year I maintain my weight loss and healthy lifestyle
The decrees I will put in place this year to help me achieve my goals.
-tracking my food to stay within my calorie budget
-eating more vegetables
-drink more water
-complementing my healthy diet with cardio or strength exercises 4 times per week
-encourage others in their healthy life changes7 -
@Nixoncat1 great plan to build your habit of strength workouts by not placing “time restrictions” on yourself. I love that!!4
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My mail goal is to stick with this program for the entire year. I usually use MFP to get back on track in January and by August I get burned out. This year I pan on enjoying the process and find the time to log my food and participate in these discussions, challenges, etc.
I did well at the end of this year by doing the Atkins lifestyle (High protein, low carb). I also plan to do more strength training along with my cardio workouts.7 -
I have 7 focus areas for 2023:
-Nutrition (healthy food choices, appropriate amounts, tracked and within my range, drink enough water)
-Exercise (alternate days between ST workouts with high intensity cardio workouts, plus daily walking & stretching)
-Sleep
-Journal
-Declutter
-Learn
-Create
My plan is to score each of those focus areas each day and measure my success ratio for the month in each category. Scoring for Nutrition and Exercise is a little more complicated than just yes/no, so those focus areas have subcategories for scoring. yes, kind of a geek; I'm a numbers person and the numbers can be very motivating.8 -
One Habit that I'm going to build: morning workout. I used to be very consistent with working out first thing in the morning, but I've let that slide. I want to reestablish that habit. My best workout time is the morning.7
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Happy New Year 🎉
1. The biggest change, is that we have more freedom since the restrictions were lifted and my husband and I have been able to come on holiday to our favourite destination for Christmas and New Year.
2. Note to self: get 8,300 steps/day. You allowed other things to become excuses for holding yourself back. You chose the less beneficial options instead of looking after your wellbeing. Make healthier choices and discard the excuses.
3. I would change what the leaders of the world are doing...but that's outwith my control. So, I would change that I let them worry my mind and lost some hope for a better future. A worrisome mind affects our wellbeing.
4. Hopefully, the freedoms of movement will remain and I'll have places to go and sites to see and things to do unlike a portion of last year.
1. My first thing is to increase my steps. I looked at how many I did in 2022 (2,131,101/5,839 avg/day). I can definitely do better than that, so my 2023 goal is 3 million, which means doing 8,300 on average each day. That's definitely doable if the world doesn't implode.
Through making healthier choices and choosing not to be held back by outside influences, I'll naturally become a better version of myself and, therefore, will lose some excess weight and feel better about what I think others see (yes, I don't like how I've let myself go, but I realise that's just me and others only care that I'm happy).
My third goal is to stay positive and have a happier outlook.
2. I'm starting by getting out into the sunshine and walking in the sand.
3. My F2F friends can help me by just clicking like and looking after themselves too 🫶
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6. One person I’m going to spend more time with is…….Me!
It may seem weird or to some selfish but, this mom, wife, chef, secretary, maid, therapist, organizer, etc…IS TAKING A BREAK!
(Note: my children are 13-25, they can manage)
I always make excuses due to being busy taking care of everyone. This year, I am taking a step back to take care of me. I deserve that and honestly so do they.
Goals:
Remind myself:
Every morning that today will be amazing.
Take a break and then get back up and move.
A lazy day is ok.
Drink that water.
Avoid unnecessary stress.
Do those steps.
Last but not least…it doesn’t taste that good, on repeat!8 -
Happy New Year everyone! Wishing you all good health and happiness for 2023
My goals for 2023
Health-related
✨ Get out and walk more
✨ Make healthier food choices
✨ Stay within my calorie budget
✨ Stay accountable by checking in with my group
✨ Get into a better sleep routine
✨ Support my F2F team
Non-health related
✨ Stay ahead with my studies - don’t get behind!
✨ Start packing/de clutter in advance for new house move6 -
Hi everyone! Nice to meet you! I'm new to this group and looking for support and motivation to lose a little weight.
1. One habit I'm going to build - wait until I'm hungry to eat, don't be afraid of feeling hungry, get in tune with my body and develop a better relationship with hunger, in terms of a practical, actionable habit: drink water at the 1st hunger pang, and eat at the 2nd hunger pang.
2. One bad habit I'm going to break - emotional eating of sugary things. I need to find some subtitutes. When I'm stressed / down, I will use my favourite handcream, put on my favourite music, eat some fruit not a slice, go for a mini-loop walk, do some deep breathing, try writing it down / journalling, smell some nice wax melts / diffusers, look at some photos, post here for support.
3. One person I'm going to forgive - my mum
4. One person I'm going to befriend or reconnect with - Leila
5. One toxic tie I need to break - my current line manager! Luckily I'm starting a new job 1 Feb.
6. One person I'm going to spend more time with - Marjia
January goal: lose 4 lbs - 9st 5lbs
Starting weight 9st 9lbs
Plan: 1. Eat slow 2. Smaller portions 3. Exercise routine 4. Education 5. Only drink water? 6. Hello Fresh 7. Analyse what's work for me before 8. Calorie counting 9. Less sugar 10. More healthy stuff 11. Accountability (i.e. you lovely folk!) 12. Eat when hungry, get comfy with being hungry, at 1st hunger pang drink water, at 2nd hunger pang eat 13. Habit tracker
What are other people's weight loss plans/tools/techniques?6 -
One habit that I want to build / rebuild is getting back into a routine of exercising on a regular basis. There was a time when I was at the pool almost every morning. It was built into my daily routine. Then life got busy and you miss one day, then another and the more you miss the harder it is to get back into it.
Last week I joined the YMCA near me. I made a schedule for the month of January (around my weird work hours) of which days I would either join a class or use the gym equipment. This way I have a plan in place to get there 3-4x week. It helps that you have to register for the classes 24 hours in advance before they fill up - making it more difficult to not show up once registered.
The habit I want to break is going through the drive thru on the way the way to work. Instead I want to have a healthy breakfast at home or take with me to eat at work - instead of Tim Hortons or McDonald’s.5 -
One person I am going to spend more time with: It’s hard to choose just one, so I am going to say my family.
I only saw my parents and sisters twice in 2022, so I’d like to make an effort to see them more this year.5 -
At first I was going to toss out some ideas and just go from there but as I thought about it, I realized that is exactly what I have done every year in the past. Like so many, I start the year with energy and hope but soon "give up" because the goals were empty, meaningless because they were just "thoughts" without substance. So this year, I am making a change. I am going to take some time and develop a realistic list of goals with specific targets, with milestones spread over the entire year. So I guess my first new "habit" is being realistic and honest with myself.5
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Like a lot of you, my habit that I want to rebuild is exercising in the morning.
I spent the day yesterday on fitnessblender scheduling my workouts for January. I find that for me to succeed in exercise, I have to get it in very first thing in the morning, and I have to know what it is I am doing.5 -
@zog_a_log - one of my weight loss/maintenance tips is to eat veggies first. Every meal, include at least one full serving of veggies. And when I'm ravenously hungry, I like to start with the lowest calorie-dense veggies (like salad greens), and if I'm still hungry after one full serving I will move up to something more substantial (like raw carrots), then maybe a cooked veggie. If I'm still not satisfied, I move up to fruit. I will usually be full before I've done a whole lot of damage. And getting extra veggies is always a good thing! I saw that your item 5 ended as a question...Only drink water? I have a tough time with that one. I personally find nothing magic about drinking only water, and I often count tea and herbal tea in my total. I feel like 8 cups of healthy liquid will get me the hydration that I need.6
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Happy New Year to everyone on this week's challenge.
I do find Jan 1st is a good time to feel motivated to succeed.Unfortunately as a serial yoyo dieter it is so frustrating to get to goal & then fail to stay there.
Looking back to Dec 2021 I was a similar weight to now.I got to goal at end of April did quite well until July but then strayed from the path.
My change is that I exercise alot more.I am most proud of my fitness level for my age.Also that I have logged every day .My steps are OK but could be better.I have had some health problems in 2022 & now I'm on hypertension medication.I would like to reverse this if I can.
My note to myself would be "You've done well girl ! "
1 habit I would like to break in 2023 ;
Stop eating unhealthy evening snacks eg salted peanuts,cheese biscuits.
The new habit I would like to build is to eat more vegetables & less red meat.
Thank you @micaroo4 that's a great idea to eat veg first.I will definitely try it.
Good luck all.
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Happy New Year Everyone
Think back to Dec 2021, compare to where you are now on your journey, what is the biggest change? What are you most proud of?
2021 was a crazy year and ended that why too. Me doing what I always do and that is work. I would rather work than be sitting at home being depressed. My biggest change was less work hours and more me time. What I'm most proud of is that I stress less and do more self-care. I've come a long way in 2022 and 2023 is going to be even better.3 -
My decrees for 2023:
Get to my goal weight and MAINTAIN it. I have achieved my goals of weight loss several times but I really struggle to stay there. I want 2023 to be the year I maintain my weight loss and healthy lifestyle
The decrees I will put in place this year to help me achieve my goals.
-tracking my food to stay within my calorie budget
-eating more vegetables
-drink more water
-complementing my healthy diet with cardio or strength exercises 4 times per week
-encourage others in their healthy life changes
I love your goal to maintain! There are a few maintainers here on F2F - we have a sporadic chat thread, but we also each belong to a specific team. It helps a lot to stick with your team once you hit your goal. You still weigh in every week, aiming to stay within a range you define as your "goal zone". If you go above your max for 2 weeks in a row, you are popped right back into the regular team until you are back within your goal zone for 2 weeks. The discipline helps fight the "I made it, so I can eat anything now!" attitude.
If you want to read the maintainers thread to get some ideas and inspiration, here it is - join in even before you hit your goal weight if you want. Planning is key!
https://community.myfitnesspal.com/en/discussion/10803339/goal-zone-maintenance-chat/p12 -
That's quite a list of questions! I am sure everyone will find something in there to really dig into.
I am keeping it simple.- I have been maintaining my weight for a little more than 10 years. I fully intend to continue to do so.
- I will hopefully have a horse back in my life starting around May or June. This will mean keeping in really good shape and being able to enjoy happy hours on the trail and in training.
- I will continue to perform whenever I can with people I enjoy playing with. This also means keeping in good shape - it is difficult to play the flute well if your muscles are not in good control and tone!
- To keep doing all 3 of the above, I will work with my trainer monthly, do my workouts daily, get out there and do the things.
Oh - and winter is for lots of snowshoeing
I live in a hilly forest, so all I need to do is get out that door every day. So, let's go snow! We need more! 5 -
In looking back at the past year, I see many non-scale victories and also some things I need to work harder at for this year. I'm hoping to be more consistent with my nutrition. Glad my knees are stronger and the swelling I was having issues with has improved GREATLY this year.
I want to continue with my intentional walking and continued building my daily step count, but I have to do it reasonably so as not to risk injury.
I'm hoping to see improvements in my meds this year and would like to celebrate some scale victories. I'll be honest, I'm dealing with a little fear...fear of change...and hoping/working towards eliminating self-sabotage. Not sure exactly why the fear is there, but trying to deal with it.
Enjoy your day!
Jessica3
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