November Goals
Replies
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GOALS FOR AUGUST
%Planned: 80%
%Tracking: 69%
OnTrack AM: 85
OnTrack PM: 75%
OnTrack Eve: 85%( w/maybe) or 78% (counting M as =No)
August
01: N N N Y Y
02: Y Y N Y Y
03: Y Y Y Y Y
04: Y Y Y N N *+1 treat @ 4p (didn't need). +1 815p 100 cal snack. not THAT far off from 100%
05: Y N Y Y Y
06: Y Y Y Y Y
07: N Y Y Y Y +prethought, but didn't actually write a plan.
08: Y Y Y N Y = Counting as a 7/10...definitely was a conscious choice.
09:Y Y Y N Y
10: N N N N N - Just a NO day.... 2400 calorie burn though
11: Y Y Y Y Y - and a high calorie buring day too. 2400
12: Y Y Y N Y
13: N N Y Y Y
14: N Y Y Y Y
15: Y Y Y N Y (cookies were yummy. SHould have stopped after 4. Adjusted for PM meal though.
16: Y Y Y N N (fun with dessert.
17: Y Y Y N Y (hot cocoa.... ugh)
18: Y Y Y Y Y
19: N N N Y Y
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GOALS FOR AUGUST
%Planned: 80%
%Tracking: 69%
OnTrack AM: 85
OnTrack PM: 75%
OnTrack Eve: 85%( w/maybe) or 78% (counting M as =No)
This is getting challenging! It's almost month end...I have to clean it up this week to get to my goals!!!
In calculating this out in excel, I need to do 100% thru the end of the month. I can do that. that's not that hard. Just takes practice, and that is what I am doing. Practicing.
August
01: N N N Y Y
02: Y Y N Y Y
03: Y Y Y Y Y
04: Y Y Y N N *+1 treat @ 4p (didn't need). +1 815p 100 cal snack. not THAT far off from 100%
05: Y N Y Y Y
06: Y Y Y Y Y
07: N Y Y Y Y +prethought, but didn't actually write a plan.
08: Y Y Y N Y = Counting as a 7/10...definitely was a conscious choice.
09:Y Y Y N Y
10: N N N N N - Just a NO day.... 2400 calorie burn though
11: Y Y Y Y Y - and a high calorie buring day too. 2400
12: Y Y Y N Y
13: N N Y Y Y
14: N Y Y Y Y (*Wt 103.4)
15: Y Y Y N Y (cookies were yummy. SHould have stopped after 4. Adjusted for PM meal though.
16: Y Y Y N N (fun with dessert.
17: Y Y Y N Y (hot cocoa.... ugh)
18: Y Y Y Y Y
19: N N N Y Y
20: N N Y N N (Partailly tracked went over though...)
21: N N Y Y N (Patrial tracking) ** Wt. 105.2 ... rounding down to 104.8 (cause I probably could have sweated or taken diuretics to get to that number).
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GOALS FOR AUGUST
%Planned: 80%
%Tracking: 69%
OnTrack AM: 85
OnTrack PM: 75%
OnTrack Eve: 85%( w/maybe) or 78% (counting M as =No)
This is getting challenging! It's almost month end...I have to clean it up this week to get to my goals!!!
In calculating this out in excel, I need to do 100% thru the end of the month. I can do that. that's not that hard. Just takes practice, and that is what I am doing. Practicing.
August
01: N N N Y Y
02: Y Y N Y Y
03: Y Y Y Y Y
04: Y Y Y N N *+1 treat @ 4p (didn't need). +1 815p 100 cal snack. not THAT far off from 100%
05: Y N Y Y Y
06: Y Y Y Y Y
07: N Y Y Y Y +prethought, but didn't actually write a plan.
08: Y Y Y N Y = Counting as a 7/10...definitely was a conscious choice.
09:Y Y Y N Y
10: N N N N N - Just a NO day.... 2400 calorie burn though
11: Y Y Y Y Y - and a high calorie buring day too. 2400
12: Y Y Y N Y
13: N N Y Y Y
14: N Y Y Y Y (*Wt 103.4)
15: Y Y Y N Y (cookies were yummy. SHould have stopped after 4. Adjusted for PM meal though.
16: Y Y Y N N (fun with dessert.
17: Y Y Y N Y (hot cocoa.... ugh)
18: Y Y Y Y Y
19: N N N Y Y
20: N N Y N N (Partailly tracked went over though...)
21: N N Y Y N (Patrial tracking) ** Wt. 105.2 ... rounding down to 104.8 (cause I probably could have sweated or taken diuretics to get to that number).
22: Y Y Y Y Y. …104.2
23: N N Y N N0 -
Was in extreme pain from uti and legs and body from my workout. Work stressful with issues. Just drove me to food instead of what I should have had. I need more veggies….. today wasn’t good but the other 2 days were. Tomorrow will be better also.0
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GOALS FOR AUGUST
%Planned: 80%
%Tracking: 69%
OnTrack AM: 95
OnTrack PM: 75%
OnTrack Eve: 85%( w/maybe) or 78% (counting M as =No)
Actual:
%Planned: 81% *MET GOAL*
%Tracking: 72% *MET GOAL*
OnTrack AM: 87% *below GOAL*
OnTrack PM: 79% *MET GOAL*
OnTrack Eve: 80% *BELOW GOAL*
Ending weight: 104.0
Lowest weight: 8/14 at 103.4
Thoughts:
This was a great exercise to do. I am suprized that I am above goal on many of them. Having different data points to track against helped me stay more on track as compared to a Pass/Fail for the entire day. I need to really work on my 1-2:30 and my 2:30-4:30 time frames. I really know that my mid afternoons are what is keeping me from being less than 104 consistently. Many times I was suprized that my weight was still 104. Although, I don't weigh in when I feel like I will be huuge..... however I did weigh in a couple times (not recorded) and thought I would be up 5# but was actually still at 104. Crazy. Also, doign LIIFTMORE, I was suprized that my heart rate could be so HIGH. like at 157 and I was just doing shoulders. I still fit into all my clothes so I will continue on.
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GOALS FOR September
%Planned: 81%
%Tracking: 73%
OnTrack AM: 85%
OnTrack PM: 80%
OnTrack Eve: 75%
xxx - Mon Sept 5: ** 104.4
100 - Tue Sept 6: Y Y Y Y Y ** 104.0
Wed. Sept 7:0 -
GOALS FOR September
%Planned: 81%
%Tracking: 73%
OnTrack AM: 85%
OnTrack PM: 80%
OnTrack Eve: 75%
took off sept 7-13
xxx - Mon Sept 5: ** 104.4
100 - Tue Sept 6: Y Y Y Y Y ** 104.0
xxx - Tue Sept 13 Y Y Y Y Y ** 104.2
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GOALS FOR September
%Planned: 81%
%Tracking: 73%
OnTrack AM: 85%
OnTrack PM: 80%
OnTrack Eve: 75%
took off sept 7-13
xxx - Mon Sept 5: ** 104.4
pct - day mm d: P T A P E ** Other
100 - Tue Sept 6: Y Y Y Y Y ** 104.0
88 - Tue Sept 13: Y Y Y N Y ** 104.2
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GOALS FOR September
%Planned: 81%
%Tracking: 73%
OnTrack AM: 85%
OnTrack PM: 80%
OnTrack Eve: 75%
took off sept 7-13
xxx - Mon Sept 5: ** 104.4
pct - day mm d: P T A P E ** Other
100 - Tue Sept 6: Y Y Y Y Y ** 104.0
94 - Tue Sept 13: Y Y Y N Y ** 104.2
90 - Wed Sept 14:Y Y Y N N **0 -
GOALS FOR September
%Planned: 81%
%Tracking: 73%
OnTrack AM: 85%
OnTrack PM: 80%
OnTrack Eve: 75%
took off sept 7-13
xxx - Mon Sept 5: ** 104.4
pct - day mm d: P T A P E ** Other
100 - Tue Sept 6: Y Y Y Y Y ** 104.0
94 - Tue Sept 13: Y Y Y N Y ** 104.2
90 - Wed Sept 14:Y Y Y N N **
80 - THur Sept 15:Y N Y N N **
My afternoons are killing me. My evenings I can deal with and I'm fairly in conrtrol. But that afternon is bananas I need help in my afternoon. Its become a sugar fest.
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Super moms -
16 secrets of what mom's are doing differently.
Secrets of Sugar Free. ? Interview 16 women who are sugar free.
In 2018 - I took on a lot.
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Tips:
Strength train.
You burn more calories with more muscle on your body.
Fat burns almost NO calories.
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We do too much at one time.
Our goal is too high.
I don't achieve it
I shame myself
I think "why would I think I could do this"?
and we go over and over in this cycle
We make a PROMISE to ourselves. Not to another person.
So we go 1/2 day and then we quit.
So no one knows.
BUT that eats away at your belief in yourself.
Which impacts your heart, your soul, etc.
It eats away at your self confidence.
This is me.
Is it you?
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One of the reasons you are exhausted:
You are not eating enough.
You are not fueling your body.
The quality gas you are choosing is 'cheap as water' so your CAR won't run.
And you wonder why.
When you get QUALITY fuel.
Its premium gas that you are choosing.
Expensive and it makes your CAR run well.
[Coach- Breakfast: chicken, eggs and oats in 1 bowl together]
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As you age, when you are 40+
Cardio is NOT as good as you think.
Strength training as you age is SUPER important.
Most People end up in nursing homes because they cannot get off the toilet.
That's your quadriceps.
You have to work them.
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Questions:
What worked?
+ Eating more protein
+ Morning workouts
+ Drinking enough water
+ Using coffee to get thru the afternoon
+ Tracking my protein
+Checking in on Facebook
What didn't work?
+ Eating past 7:30 PM
- what happened: Bloated, tired, unable to sleep, grumpy, decision fatigue
I hate making a bazillion decisions on food. Its overwhelming.
What could I do instead:
+ Making the decisions in advance makes my life easier
+ Making choices that are repetitive and simple make my life easier.
+ Eating too often
-What happened: I didn't make a daily plan. I just used food to snack all the time. Eating food I normally don't eat, and foods that are not fuel for me. So you don't have to eat "donuts" - which throws off your meals.
-Decision fatigue. Having a daily plan, so you don't need to think.
What could I do instead:
I could make a "Egg Bake" for breakfast.
Lunch be a "sub"
++ My meals have been off for years.
-What happened: I just eat and eat and eat all day. Then I am not hungry at dinner time, so I stall by doing a walk or working out or something.
-What could I do instead: Smaller portions. 3 meals a day. Lack of resistance, I let my fuel food take the back seat. This impacts my decision making skills and my mood.
In the future: WHEN I use my energy to replicate fuel foods, and pre-plan them earlier in the week - then I will have more energy and be happier.
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Food Freedom
COMMON SYMPTOMS OF AN EATING DISORDER
Emotional and behavioral
In general, behaviors and attitudes that indicate that weight loss, dieting, and control of food are becoming primary concerns
Preoccupation with weight, food, calories, carbohydrates, fat grams, and dieting
Refusal to eat certain foods, progressing to restrictions against whole categories of food (e.g., no carbohydrates, etc.)
Appears uncomfortable eating around others
Food rituals (e.g. eats only a particular food or food group [e.g. condiments], excessive chewing, doesn’t allow foods to touch)
Skipping meals or taking small portions of food at regular meals
Any new practices with food or fad diets, including cutting out entire food groups (no sugar, no carbs, no dairy, vegetarianism/veganism)
Withdrawal from usual friends and activities
Frequent dieting
Extreme concern with body size and shape
Frequent checking in the mirror for perceived flaws in appearance
Extreme mood swing0 -
My November goal:
To eat as clean as possible.
To work out at least 3 times a week.
To log everything.0 -
My November goal
Continue to lift heavy SH....T
Continue to NOT have sugar, but eat fruit and veggies (I'm SO proud of myself for being off it for 3 weeks so far!)
Continue to log everthing and work on dialing that in more.1 -
February 20:
Tracking items:
Planned: 100%
Goal: Follow Plan
What obstacles will I need to overcome today:[/]
If / when I am bored I have to remind myself when my brain says "lets have a snack" that the reply is "don't" Because I want to be on track today 100% .
Breakfast: Planned. : Protein Shake, Fruit, Coffee with creamer
Snack: Planned: Banana bread bar (105 calories, homemade)
Lunch : Planned Salad, chicken, skinny girl dressing, 1 ts olive oil
Snack: Planned Apple (I have to have this damn apple, its been on my plan for a week)
Dinner: Planned (chicken with Preggo, green bell pepper, lettuce? "Creamed grapes"1/2c grapes in Greek yogurt
Dessert/Snack: Planned Beachbar.
On track:
AM: YES
Noon-2pm:
2p-4:45pm
5pm-8pm
8pm-10pm
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