July Week 4 Group Challenge - Build Good Habits, Drop Bad Ones Challenge
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Wed - Fitness Habits
I'm going to do 3 strength workouts this week (and going forward). I'm going to try hitting the gym in the mornings on the way to work rather than saving it for the evenings, and see if it helps me have more time for other life stuff in the evening. That requires me to get up earlier, so I'm also going to have to stop the bad habit of snoozing my alarm. Wish me luck!
I did my workout at the gym this morning before work and it was really nice.
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Monday
self-care
Bad habit-Biting nails and negative thoughts. When I get nervous or upsets about something, I bite my nails. Because of bad relationships and being over weight, I have negative thoughts about myself.
Positive habit-Get my nails done again so I can't bite them. I use to do this every 3 weeks. it was relaxing way to spend a few hours. No relationships at the moment. Need to spend time thinking about myself and what I want and need. Working on healing myself.
Tuesday
Stress management
Bad habit-stressing over everything and anything
Good habit-Stop and thing about what I am stressing over. Is it something that I can fix/solve? Is it something that I can control? If no, then let it go.
Wednesday
Fitness Habit
Bad habit-not exercising enough
Good habit-exercise 4 days a week or at least get out and walk between jobs when possible. (i work two jobs)
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@minstrelofsarcasm i am camping in DC and connection is tough. We head home tomorrow. I won’t be able to weigh u til Friday. I could t post my steps on Sunday so I will take a pass for steps and probably on weigh in too. If I can remember to get on the scale Friday morning I will post it.
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Wednesday — Fitness Habits
Good Habit - plan my exercise for the week, as I normally do, but adapt to changes due to unforeseen circumstances, and accept it as a bump in the road at worst. i.e. "go with the flow"
Bad Habit - Don't push myself too hard in trying to reach an ambitious goal. Accept "defeat" gracefully, because failing to reach a goal does not mean I've failed to achieve.
As Bruce Lee purportedly said:"A goal is not always meant to be reached, it often serves simply as something to aim at."1 -
WEDNESDAY:
"Which good FITNESS habit will I start (or increase)?"
I will row for 10 minutes every day. (An increase of 10 minutes from what I did before! 🙄)
"Which bad FITNESS habit will I stop (or decrease) in some way?"
I will stop procrastinating with my small increases / changes in my fitness goals!🤔 (See above👆️)
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Beverage habit
This is one I feel good about already. I drink mostly water throughout the day. I suppose I could drink more, but I usually have about 100+ oz a day.
About 3-4 days a week I will have 1-2 cups of coffee, I sweeten with monk fruit and usually put a little half & half in it. I also drink unsweetened iced tea some days, I make sure to limit it to 1-2 servings and I usually don't have any caffeine after 4pm so it doesn't mess with my sleep.
I rarely consume alcohol, occasionally a beer or glass of wine in a social setting but that's maybe once or twice a month.
I almost never drink pop, it's a rare treat every once in a while.
One thing I would like to get back into is making my own kombucha and drinking that every day for the probiotics. It's hard making time for it now that I have 2 kids. Perhaps I'll try to make a batch this week.
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Thursday - Beverage Habits
I'm well hydrated, but I drink mostly diet coke, tea, herbal tea, or iced tea. Although there's definitely room for improvement, I'm not willing to change. I drink water when I'm bicycling.
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Beverages-
Good habit - I don't drink my calories.
Bad habit - I don't drink enough water.
I have bought some straws to help me drink more water which helps me!
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Wednesday - Fitness Habits
Good Habit - Need to be a little more consistent with either walking before work or after, but some days I just wake up late and take too long to get ready…then, even though I'm worn out after work, I have to push to get it done before I sit down to relax…doing the best I can with it. And at least I'm still walking daily and hitting my step goal.
Bad habit - Not sure what that might be fitness-wise. I'm walking and doing strength exercises and other than that, I'm limited.
Thursday - Beverage Intake Habits
Good Habit - Drink more consistently throughout the days. I really do not like plain water, unless it's really cold and even then, I prefer to add a little water enhancer. I usually do about 70-80 oz per day. Once a week I crave a diet something (diet mtn dew or diet pepsi) and when I do, I'm lucky to get more than 68 oz of water.
Bad Habit - Using water enhancer, but regular water makes me gag. Work in progress.
Jessica
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Any thoughts/ideas on next week's group challenge?? I could use some inspiration…was going to do a partner walking one, but that requires a LOT of spreadsheet updating and with my current work schedule it's nearly impossible.
@frankwbrown Wouldn't wanna help out with a spreadsheet for a partner walk, would ya?! I have one in excel already set up, but I know you'd probably wanna fancy it up…let me know your thoughts.
Jessica
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I kept meaning to post but life keeps getting in the way! Which is a bad habit I need to break overall!
For Thursday: bad habit I would like to fix is having too much caffeine. I live on it. It makes me feel unhealthy.
Good habit: I need to drink alot more water.
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Oh my I mean Friday! Didn't even know its Thursday! Hot mess! Haha
Friday: goal setting
Bad habit to break: putting myself last and saying ill start again tomorrow
Good habit: set my goal as the main priority each day. So little by little.…I complete all of them
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Thursday
Beverage Intake Habits
- Drink lots of water.
- If exercising a fair amount, consider drinking electrolyte drinks as well as water:
Gatorade, Powerade, Biosteel, Prime, Liquid IV, etc.
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Friday - Goal Setting
Because I'm on maintenance, my perspective on goal setting might be a little different. I'm all about process goals (habits) rather than progress goals (results). For the past 5 years I've set a "walk the year" goal to walk 2025 miles during 2025… which breaks down to over 5.5 miles per day, and I translate that into a step goal of 14K steps. So it's a progress goal - to make the total miles - but it's also a process goal, to reach the 14K steps every day. Can't really get 14K steps without taking a good long walk. So walking every day is the habit.
But, it's easy to get lazy about goal setting if you don't keep challenging yourself. So, I join challenges on MFP to push me out of my comfort zone and get me to try different things. I also have a book of 30 day Fitness Challenges to keep me interested and engaged in fitness.
The most important thing about goal setting is to review your progress, and I do that in my journal once a month. Always make sure the goals that you're working on are still relevant to your life.
-Mica
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Topic List (so you don't have to flip back to pg 1)
Sun -Nutrition HabitsMon -Self-Care HabitsTue -Stress Management HabitsWed -Fitness HabitsThu -Beverage Intake HabitsFri -Goal Setting HabitsSat -Time Management Habits
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Friday - Goal Setting Habits
Good Habit: I need to not only set goals (annually, monthly), but also do periodic reviews to see where I am on the goal, what might need to be adjusted and to take a moment and reflect on where I've come from…as much as where I'm going to… Just six months ago, I hurt my knee and was 40 lbs heavier because of bad decisions…so I dusted off, got back to basics, brought the weight back off and did quite a bit of suffering in my left leg. So I should definitely be celebrating that I can now walk daily again and I'm back up to 10k steps a day! YAY ME!!!!!!! 😎 😍 😁
Bad Habit: Focusing too much on numbers on a scale…and forgetting that other things are just as important. Also, not giving credit for coming the distance. It's easy to criticize yourself and hard to give/take credit for yourself!
Jessica
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THURSDAY:
"Which good BEVERIDGE INTAKE habit will I start (or increase)?"
I will investigate and try more different kinds of herbal teas… so I don't get bored of the same flavors I drink.😴
"Which bad BEVERIDGE habit will I stop (or decrease) in some way?"
This Fall and Winter I'll only treat myself to hot chocolate every OTHER evening.😒
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Goal Setting
I try to use the SMART goals method when setting goals.
Specific, Measureable, Achievable, Relevant, and Time-bound
Each month I set goals, but I could do better at defining weekly goals. I tend to be kind of vague with my weekly goals which makes it really easy to push them off or forget. For example, I have a goal of 150 minutes of physical activity each week, but I usually don't plan for how I'm going to do that. If I'm being honest I only average about 90 minutes of exercise a week. I should probably start assigning different workouts to different days to get myself closer to reaching my goal.
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Saturday - Time Management Habits
Good Habits: I have a schedule and a to-do list. I review and prioritize the night before.
Bad Habits: I should schedule more "me time".
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Saturday - Time Management Habits
Good Habit: Just like with my nutrition meal planning, I think I need to have a plan B for my schedule as well…especially for work. I'm one of those "stick to the plan" people and it REALLY bothers me when I'm unable to do so, but especially at work, MANY elements are outside of my control, so I've got to have a plan B ready for when things, as they often do, get derailed. I work in the Transportation (container shipping) industry…and I just said, "things get derailed"…BONUS POINTS FOR ME! 🤣
Bad Habit: I need to stop beating myself up for those disruptions in my plans at work. Also, trying to help myself think of these as opportunities for OTHER accomplishments and forward motion, rather than just explosions of the original plan. This past week was a good example…went in with certain lists in place to accomplish and due to a colleague's family emergency, had to rearrange, BUT was able to do so, STILL accomplish a lot during the week and, dare I say, showed flexibility! Win, WIN!
This was a great challenge this week, I think and from the comments, I think it was useful to many of you as well. I didn't see a response from @frankwbrown so he must be unavailable to assist with the challenge next week…if you guys want to do a partner walking challenge, I will endeavor to do so, but may only post the results every other or a couple of times during the week…certainly not every day. I know I will have a few days where my schedule is wonky. I'll be back later to announce next week's challenge, but go ahead and find a walking partner. HINT!
Jessica
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FRIDAY:
"Which good GOAL-SETTING habit will I start (or increase)?"
- Like @jguld11, I need to use the SMART goals method when setting goals: Specific, Measurable, Achievable, Relevant, and Time-bound.
- I also need to create a visual chart for my wall that shows all my new habits that I want to achieve and be able check-off everyone achieved for that day.
SATURDAY:
"Which bad TIME-MANAGEMENT habit I stop (or decrease) in some way."
As a retiree and single, I actually have an abundance of free time… but with MS, I tend to use the disease to be more lazy and procrastinate in getting things accomplished. It's as much a mental problem ("brain fog"), as a physical one (feeling tired). I need to think more about this to find a solution.
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Sorry, to post in this area, however, I would love to join in August?! Can I enroll?
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Sorry, to post in this area, however, I would love to join in August?! Can I enroll?
If you're not yet a member of the Fat2Fit community, go back to the main Fat2Fit page and look for the Registration for August page in the Announcements section. We have five wonderful teams filled with caring and supportive people…you can request a certain team or just let them place you on one. They're all tremendous. Once you're registered in a group, you can always join the Group Challenges.
You're always welcome to join the Group Challenges which run Sun-Sat each week just pop in tomorrow. Link will be posted in each of the five team chats.
Jessica, Captain of the Shape Shifters team
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The July Week 5 Group Challenge is open and ready for registration (partner challenge) with walking set to begin tomorrow, Sunday, Jul 27th! Join us for the Partner Up Walking Challenge (week 1) with a possible week 2 and we will vote to decide later in the week. Every year this is a favorite so come join us as we keep it moving! Here's your link:
July Week 5 Group Challenge - Partner Up Walking Challenge — MyFitnessPal.com
See you in the chat thread!
Jessica 😎
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https://community.myfitnesspal.com/en/discussion/comment/48702550#Comment_48702550
Ugh! August registrations are not showing as of yet under announcements. Thanks!0 -
@HorsesRock9999 I will be posting the sign ups later tonight or tomorrow. Check back soon, we would love to have you! 😊
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Time management
Bad habit- staying up too late, scrolling on my phone longer than I should
Habit to improve - putting the phone down and gong to sleep at a decent time.
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