Just Give Me 10 Days - Round 284

F66, 5’6” married, MawMaw Proud. Clean P:E (ProteinG> (Cg+Fg) A clean/whole food WOE- Track macros, all fitness and NSVs. I’ve had an unhealthy relationship with food my entire life.

Mission: Continuously improve daily habits that strengthen a “Healthy, Strong & Fit” identity.
#HSF 📣#bestshapeofmylife📣
#helpfulhabits #agingyounger

📣BHAG Restated: My FIRST BHAG is to hit 128xlbs on this #HSF journey and maintain a “+ or -“ 2lb range @128lbs by 1/30/2025. I want a sustainable #HSF BHAG that’s achievable with hard work & determination. I’ve committed to an “inbody” scan January 30.

R284 Commitments TO ME:
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I am tracking all of these on my “spreadsheet”
⚖️ 10x
🏆 Calories/Macros/Protein
😇CLEAN 300 cal deficit
🧮P:E >1
🥩Pg = 115g+
🤸‍♂️10x
🚶‍♀️10k 8x
💗Z2 60min 8x
🏋️‍♀️+30 min 5x
⏱️HIIT 5x
📚 💦💤 7-8hrs 10x

Lived in 140-150s throughout adulthood. HW 172lbs in 2010. Lost 30lbs in 2014 to 128lbs. Crazy🎢 for 10years. Joined JGMTD R231 7/31/23. Lost 15lbs 8/1 -11/23. Said goodbye FOREVER to the 🎢! I’ve named my maintenance journey “#HSF” & “Healthy Strong Fit” on my way to 📣#bestshapeofmylife

👇🏻January Level Up (Down)
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I pledge to prioritize each of these #HSF choices EVERY DAY of January:

1. P:E: Protein g greater than 1:1 vs. Energy g. [Pg > (Cg+Fg)] (and cals = avg. maintenance).I will continue this CLEAN nutrition plan. It is supposed to support muscle gain with fat loss while 🏋🏼‍♀️🚶‍♀️💗🤸🏼‍♀️ ⏱️🎾. I will continue to track NSVs/macros/ activities, etc. to learn about my body.
2. 🙏📝📚🧐 - I will continue to pray, journal, research. This is my aspect of “leveling up” because I am nothing without my relationship w/Jesus Christ. I’ve also grown into loving/enjoying learning about my body & healthy aging. Replacing BAD habits w/ GOOD habits is a journey in itself. This practice helps me stay present /mindful of many decisions/ thoughts/ actions that impact not only nutrition, but improves self-talk & interactions w/others.
3. 🏋🏼‍♀️this is my biggest challenge. I still don’t like it. Not one bit. I have some days that it clicks, but it’s a daily struggle. Living “fake it till I make it”… Faking my “identity”. My hope is that some 🏋️‍♀️version eventually becomes a healthy habit. I’m working on a minimum of 10-minute “🏋🏼‍♀️snacks” 2-3x per day, 5x per round. Gosh, how I wish someone, ANYONE would have told me in my earlier years that 🏋🏼‍♀️is the key to fat-loss / maintaining - NOT cardio. I was brainwashed.
4. Healthy Aging - includes mobility, flexibility, balance and agility. While I do stretch every morning plus “stretch snacks”… I want to up this game… I added a 5-min lymphatic massage & ⏱️“sprints” (which is NOW only fast jogging… 😂) and plyometrics (celebrating a 2” vertical jump) 😂. I read to “sprint” and jumping is vital to joint-health as we age…..
5. I have much “work” to do with family relationships. Won’t detail here, but it’s a challenge & my overall health will not flourish without this being acknowledged and improved. Mind, body & spirit are connected. I won’t be fully content until I reconcile this part of my life.
6. Sleep- This is a big one. I’m usually fast asleep by 8:30-9PM. I can’t stay up later…. I love getting up early. I’m good with a 5AM wake up but I want to sleep soundly through the night. Will continue to prioritize this key component to health and well-being…
7. Have fun… lighten up … & give myself permission to be spontaneous. (This is THE HARDEST)!!!!

👇🏻Progress since my 1st R231 7/31/23 NSVs/Journey Reflections
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1. ✅HSF: Avg. close to 9k steps per day for 12+ mos. Not bad. It’s no longer a “daily goal” because it’s now a daily healthy habit - #HSF 👏🏻🤩 (12/11 This is down due to injury - I pledge to recommit.
2. ✅#HSF: 🤸‍♂️ Daily stretch & mobility greatly improving my attitude & confidence.
3. ✅ #HSF 📝 🙏 everyday
4. ✅#HSF: I play 🎾about 4-5x per week.
5. ✅#HSF : 💗Z2 avg 60 min/day
6. ✅#HSF : zero to 20g of net carbs/ day
7. ✅Clean P:E 115-125g Protein
8. ✅#HSF Naturally IF 18/6. Eating window=noon to 6PM. (At least 5 days/wk)
9. ✅#HSF 💦70-80oz daily
10. ✅#HSF Alcohol limited to rare occasions.
11. 💤 7 to 8 hours sleep per night is a goal. Sleep is still inconsistent the last few rounds…
12.Staying in the present moment is key to mental health and healthy choices.
13.Rotating 115g to 125g of protein per day is now a non-negotiable. In my dreams, I want to be 128- 130lbs #HSF … 😎 I want to be Healthy, Strong & Fit to live out “Chapter 3” enjoying a full range of mobility, flexibility & activities… !

1/10 Puffy & Bloated. Ate late but on maintenance. This will drop. Ok ok ok. I’m doing ok. The point is that I did NOT accomplish what I set out to do. I held the line.

Give myself a B- this round. The melancholy is real when it strikes. I battled back super well but didn’t get my 🥩🏋️‍♀️or deficits when I COULD. This past week below normal temps and rain. Must have a battle plan for inclimate weather & lack of mental fortitude. I also realize I’m at my self-imposed plateau and this is where my resilience 💪🏻 and actions are needed most. I KNOW THIS!!! Still at base camp and will ascend the ⛰️ top! 🏁🏁🏁.
See yall R284! 1/11 131.0
Will update my goal to 128x for 1/30 vs 1/20 but will continue to ENGAGE for an earlier breakthrough. Inbody scan on 1/31. Let’s be real here. I know this is a tall order. Stuck for six months. If I work my plan consistently for 10 days, NOW, I will do this! I worked the plan only 40% last round. For me, this round is not about the scale - it’s about keeping THIS commitment to myself. INTEGRITY FIRST.

I’m tracking all measures on spreadsheet but will report the PRIORITY to JGMTD [emphasis]

KISS=
🏆Nutrition (IF, cals, macros, Pg)🚶‍♀️10k, 💗Z2, 🏋️‍♀️30 min 5x
Onward!

1/12 slept poorly for the first time in a week+. Go figure. I’m disappointed (tossed/turned - up @ 3AM) because my day will be off. Had a really solid day yesterday. Hit all four nutrition measures🏆. Best 🏋️‍♀️in weeks! Maintaining mission and keeping a winning-mindset. Im glad I’ve learned that an unexpected uptick is simply bodily functions off-kilter. Perfect kickoff for this round.

1/13 ✅Pg (120g) ; P:E (1.8) but ate @ maintenance cals. My entire day was discombobulated because of no sleep & couldn’t nap… Cold and rainy. Read JGMTD for motivation…. helped with healthy food choices but gosh I was tired. No structured walk. Didn’t leave house. Non-productive day. NSV: Proud of 🏋️‍♀️30 min.
Slept much better last night so I look forward to a +day. Refreshed. Never underestimate the power of a great night’s sleep!
#ENGAGED #HSF 💪🏻

1/14 131.8. 🙃 This happens with big activity days & no TMI. Bloated. Super sore this morn. 🏋️‍♀️🚶‍♀️early, then 🎾, ✅ Pg, ✅P:E but only <100> cals so no 🏆!! 🙃I was hungry after 🎾& enjoyed extra protein. Still a win. Also played 🏀w/DGS & Hubby. So much fun. We laughed so hard. Great day!
This morning is my first competitive team 🎾match in several months. Will be 🥶(32 & windy) but looking forward to team tennis. Will see DGS after school all week! For those new to this group, he is my “why”! I want to be able to participate with him (keep up & more!) and the rest of our grandchildren as fully as possible, for as long as possible! #HSF

1/15 The scale feels low. I suspect this is also a timing issue since OMAD yesterday @ 2PM after 🎾. I know I didn’t lose 1.6lbs in 24 hours but perhaps 1.6 lbs since 1/1 and it’s starting to show on the scale Good morning run your coffee cup under the hot water? Or not, right? Will see how I feel later today after more team🎾 . 🏋️‍♀️🚶‍♀️💗. Keeping my eyes on the calorie deficit today and the entire process.

The “tough love” situation is looming. I’m learning much about my thought processes and how I’m choosing to change thought patterns. Not always successful but definite improvement. This learned “skill” is most assuredly the core of this health journey…. thoughts>emotions>actions. This is the foundation to improving “what we do”. Change your daily thoughts? Change your daily actions! Change your identity. I’m starting to more quickly & deliberately recognize the interconnectivity. Walking the walk. This is being #ENGAGED. Reading more on building healthy habits. Getting closer to 🏔️!

1/16 130.8 perfect day but 🚫🏋️‍♀️… poor planning on my part. Stayed too long @ 🎾then picked up DGS Tucker… afternoon of 🏀 with him and unexpected company tonight. And just look at that ⚖️… I thought it low yesterday & high today… slept only six hours? ngl - the scale STILL impacts my emotions negatively (albeit fleetingly) especially when I’m engaged & working it. 💯nutrition day = 🏆
🏋️‍♀️today & 💦 Plan to accomplish 🏆🚶‍♀️💗🏋️‍♀️! Today will also include reflection and journaling.

1/17 huh hmmmm…
Cal = 1350 which is still under maintenance but not -300 (1100). I’m NOT going to eat any less than 1100. Utter *kitten*. Whatever is going on with my body is not CICO. Yesterday was all on target 🙌🏻 except water was under. Will focus on hydration today.

It’s (THIS) is getting somewhat tiresome. I’m as healthy as “healthy” can be… It’s kind of gross how healthy (and still NOT getting results that I WANT). No pizza, no cookies, no ice cream… no out-of-the-box “bad stuff”… STUCK. healthy movement, healthy nutrition… It’s really quite mind-boggling. I can only imagine if I ate pizza cookies, and ice cream. So guess what I’m going to do today? I’m going to be PISSED OFF. Maybe a little righteous anger will serve me well. Maybe it will fuel me even more because right now I am super flabbergasted .Will use my anger to get it done.

(I will keep on but I’m allowing myself to be FURIOUS, stew on it, spit it out then quickly shift gears. Enough of denying my true feelings!)

Next round, I am not going to weigh AT ALL … I will focus on the process and take the scale out of my life because quite frankly it doesn’t do me (ME) any freaking good (for where I’m in my journey… Sets up expectations and then slaps me in the face).

Sure, my body is changing perhaps gaining more muscle but my brain is still focused on the scale. I need a shape-shift. Focus elsewhere. Did not expect this reaction to a stupid piece of equipment this morning.

Just expressing my true fleating feelings here. I clearly have a mental disorder re: ⚖️. This too shall pass.

(I just read plenty of comments regarding the scale… Yes, we are all different and I’ll figure this one out). This roller coaster love-hate relationship is just not normal.

I must stop, change my thoughts, change my feelings and then change my actions… The mental exercise is exhausting, but it must be done for growth to emerge & bust free.

1/18 131.8. Very little sleep last few days. Little sleep makes activities non-existent. Also makes the scale stagnant. Weighing everyday this round is not a positive exercise for me. @reshii_devi & @pezhed (re:scale) have both shared a few truth bombs. I will finish what I started then re-group. Thank you.

I did post my rant from yesterday under previous daily… Just didn’t want to post it yesterday current.

A few curve balls received and deflected. Last two days a wash. Good nutrition but my “systems” aren’t cooperating. Read up on “cortisol” and yes, it’s the current enemy. Aiming for a more positive, peaceful day. Need more hydration. Getting ready to go on a long 🚶‍♀️💗 & 🏋️‍♀️. Hosting family dinner tonight. I’ve decided to take alcohol OFF the menu so my guests will not abuse. Lots happening around here.

NSV: more grounded and aware. As long as I’m making good food choices the rest will follow. Clothes are feeling good on my body.

1/19 Positive day. Downloaded “Habitkit” to help track “habits”. It’s really just a simpler, more colorful “reminder” system that can be easily set up on the calendar app. Nice distraction for a few hrs. 😀

Ate @ maintenance (1400). Won’t be any “loss” for me but continue to 🏋️‍♀️. Wore pants last night that I purchased a few years ago @ 128…. Body shape is #HSF. ✅

MAJOR NSV: Zero push-back from the “alcohol-free” dinner last night. The experiment worked. We created a clean environment to not enable a problem drinker. Sincerely pleased. (I didn’t need or want the extra calories and dumbing down either). (I always dumb down with one, ONE drink! )

1/20 Summary: I did not hit my protein target and ate at maintenance. Not enough hydration. I forget in cold weather.

We’re all getting ready for the “big snow” in Louisiana. It “sprinkles snow-flakes” here perhaps once a decade. Forecast of 5” to 7” tomorrow remaining at least 48 hrs. Local officials have called for a “shelter in place”. We can definitely handle Hurricanes … but snow!!? Oh heck no!!! Praying our power stays on. We are well prepared.

I actually give myself a B+ this round considering my state of mind and lack of sleep. Holding steady a big win. I allowed too many mental battles and it wore me out. I allowed stress to take over. My sleep is incredibly off and so are my bodily systems. Sleep is vital.

My routine was way off these last 10 days (self-imposed) And, studies show it also does not happen in the cold of winter…. 🤣🤣🤣 especially for us southern women!

BUT…. I also feel like today is another New Year’s Day!

I know what is necessary. I will follow through… even in the 🥶 💪🏻💪🏻💪🏻