What Mini Goal is motivating you right now!
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My NSV is I am one third of the way thru my 12 week exercise program. In the past, I've always done best with a structured exercise plan but haven't followed one in ages. 4 weeks ago I plotted a realistic 12 week walking and yoga program...beginning with a 20 minute walk 3x. I walked 2000 steps. Just 4 weeks later my program gradually has me progressing to now 5x a week for 30 minutes and my step count is around 4500....I'm walking faster. I have more energy, more focus, clothes fit much better. Each day I walk feels like a huge win. Over the next 8 weeks my walks progress gradually to an hour 5x a week.
No matter where you are, write yourself an exercise plan AND STICK TO IT. I've written many that began easy and gradually progressed. When I belonged to a gym....I worked out once for one week....twice for two weeks.…etc until I reached 5x for 5 weeks and saw amazing results. It became a fun goal. It was a total of 15 weeks of fun aerobic workouts. Ɓe creative, find something fun, and if exercise is "hard" reframe your idea of exercise. Your goal is to move your body and enjoy it! 😉
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I've finally had the courage to start the Couch to 5k programme. I have always been very bad at cardio, and my heart health is pretty poor because of it. I am now on Week 3 and I can already see my fitness improving. It's a challenge, but manageable, and I can see the difference in my body and the way my clothes fit too.
I hope you all reach the goals you are aiming for! Good luck!
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Doing my best to exercise and eat well to lose weight prior to spinal surgery.
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It's a long story. First wife died in 2022 at age 58. She had often told me that if she were to die first that I should marry again. Really unusual things happened in my life after she died. She began doing things to communicate with me, both in dreams and while awake. She gave me information that she hadn't known while she was alive. She convinced me to reserve a cabin for 2 on a cruise. She found my second wife and convinced her to initiate contact with me. That cruise turned into a honeymoon and that was the last time that 1st wife contacted me. Second wife then proceeded to break a leg. That was 2 years ago and now 2nd wife has a new hip. She's had a difficult 2 years, but she's a perfect woman for me. When 2nd gets out of rehab I've promised her that we will take up walking. Since I plan to resume being physically active I figure I might as well resume logging and keeping myself accountable. The new mfp disappoints me that it does not allow us to communicate with mfp friends on our home pages. For some unknown reason, my food diary gives me a much larger budget than I was using 10 years ago.
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To get off the couch, get ready for work, finish cleaning the kitchen and lastly, to make a plan of the day to stay active and eat decently and be a positive person!
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New mini goal. To fit in a size 14 (or less) Donna Karen gown for a ball in March. I'd like to buy it in December. It is only one size down, but every time I drop a size, I self destruct and regain plus…
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Mini goal today is to resist the box of Little Debbie Pumpkin Spice Rolls that my dad's got in his kitchen, as I'm visiting him and we're watching TV on the couch. I love anything Little Debbie but I just keep trying to tell myself that it's a whole bunch of little victories that lead up to the big goal.
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@pridesabtch Would you be willing to share a photo of your gown? You know, for motivation… and also for those of us who are curious 😇 But mostly for motivation! Let's see what you will be wearing in March!
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@takinitalloff Unless there is something I like better in the new collection.
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@pridesabtch I did this! It's a long story but suffice to say I had (have) a closet of cocktail dresses ranging in size from 16 to 4. I dieted and exercised my way down thru each one, beginning with the size 16...a gorgeous Nissa gown. I once wore my dresses far more frequently....at each size.
I still have them all and I am positive I am a size 6...although I'm still afraid to try on the size 4 lol 😆.
I found it really helpful to do the "30 Day Challenges". 30 days of upper arms, 30 days abs, 30 days mountain climbers, etc. I assembled a work out plan based on areas needing toning and combined an eleptical workout with my d.i.y. calisthenics. My arms and shoulders REALLY responded well.…this gown is GORGEOUS and the sleeveless bodice reminds me of a black Robert Rodriguez I have in a size 8. I was so proud to wear mine as my arms are now slim and toned and shoulders well defined due to dedicated exercise.
You've got this! Add 30 Day Challenges to your routine. To prevent "self destruction", lol, walking and yoga done almost daily as a routine gently keeps your metabolism revved up and helps to prevent overeating without feeling defeated.
I bet you can get into a size 12 in six months but honestly....a size 14 in itself is a very realistic goal. You can always have a size 14 tailored down one size for March.
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The scale did go down, goal achieved. Now the goal is to keep decreasing it. Focusing on the little weekly goals seem to help me more than the anxiety about getting to the big one. I can't get out and take my long, much enjoyed trail walks this week due to my work schedule, so I'm going to focus on getting a 15-20 minute dumbbell and/or stationery bike workout in every day. I work in retail and I'm always on my feet and active, which is a bonus in some ways. I dropped two pounds between last Friday and today, a week exactly. I'll take it!
Edit: Mini goal - 15-20 cardio, weight bearing-ish exercises before work x 7 days
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@spirittrail I too have a closet full of cocktail dresses from size 2 - 16. It's crazy that I get where I want to be then gain it back. Last time I did a total lifestyle change, even stayed there for a couple of years. It was an intense lifestyle. I miss the results, but just don't have the discipline to train like that right now. Things got away from me and here I am again… Thanks for the suggestions!
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@pridesabtch hugs! I used to have an " all or nothing" mentality. If I couldn't follow a "perfect" routine there was no point. Eventually I focused instead on simple movement daily. Or almost daily. Now when I take my (almost) daily walks, I feel foolish for skipping the occasional day as walking is so satisfying but completely painless. I never thought I would be walking 4000 steps a day, it sounds daunting. But by starting with 10 minutes over time it soon becomes a habit. A walk around the block that's it! If you're shy....a literal walk around your house is a great start. Your yard, driveway, apartment building. Drive to a local school and walk around that. Especially if you're already driving your kids every day. Park and walk around the track or around that neighborhood. Quickly you'll connect the two and by Spring you'll be walking longer and faster. 😉
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Get to 150. I have been hovering between 150-160 for months and just want the scale to start moving again (in a deficit and working with a coach). I've lost 95lbs but want to keep going
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Total number of hours exercised in September.....12 hours 40 minutes. For the first time I'm pushing 13 hours. My program has me walking up to 45 minutes in October so I am really excited to have a goal of 14 hours total. My stats are showing an average of 3000 steps per day in September! An increase over August's 1750 steps per day! Almost double my number of daily steps in one month! This fun painless workout is keeping my weight in check and curbing my hunger, as well as keeping me disciplined. For reference, I've gone from 10-20 minute walks and worked up to 30 minute walks 5x per week. Ultimately I will reach 60 minute walks 5x a week (with a back up plan to use the treadmill at a gym if the weather is inclement during the next 8 weeks). Lace up those shoes and check out your neighborhood Halloween 🎃 displays!!!
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Mini goal got a wedding I’m in on Saturday and trying to lose 5-10 in a week lol may not be possible but I’m gonna give it my very best shot!
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I've gained 20 over the last year, I've to get rid of that.
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I hardly ever come on the community tabs, but I just came across this question and I absolutely love it!
Congrats to all who posted in the 365 pages and in the many years before me!
I started my most recent health & fitness journey on April 15th, however the difference THIS TIME is that I’ve created it as a complete lifestyle change to be healthy, fit and trim.
In my MANY weight losses prior to this, there was always an external motivating factor that lead me to loose weight in the short term, however the stress and circumstances of my life never changed, so once I achieved that arbitrary goal or fit into that random piece of clothing, I felt like I could finally relax and take a deep breath.
No surprise that my weight eventually crept back up!I didn’t understand the mathematical cause and effect, like this app has given me. Also, watching Sean of Steel’s YouTube commentary channel has helped a lot as well!
I had no idea until Dr. Nowazardan mentioned it on one of the episodes that in order to maintain your current weight (in lbs), you multiply that weight by 15 to determine how many calories that you’re currently consuming to maintain your weight.
That “AHA! Moment” hit me like a ton of bricks!All of a sudden, I had ‘the secret formula’ I needed to not only loose weight, but to maintain it for the rest of my life!
Instead of ‘being on a diet’, I “act as if” I’m already at my desired goal weight. As I work off my excess fat and weight, I’m having more energy and stamina for physical fitness than I had previously.
Since weighing myself is faaar too triggering for me, I only weight myself every two months, and even then, it’s at the Dr.’s office with their digital scale.
In my calendar, I’ve chosen my next ‘weigh in date’ as October 15th, which will be six months from when I started this journey.Especially since it’s only two weeks away, I’m VERY committed to sticking to what I can control when it comes to food and exercise. I’m really hoping to see a great result and to see where I am after six months! …and to get a good head start on the next two months ahead!
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@Short_Story_Long Yes! I hit on this realization myself a couple of years ago when I found it defeating and exhausting to constantly start over. My aha moment came when I realized it wasn't a race....I could take my time...as long as positive changes were happening. Slowly I changed my nutrition and exercise and yes, it has become second nature. I find it MUCH easier to live my life in a smaller more flexible body and that alone is motivating. It's tiring carrying extra pounds and for what? If you were minding your own business and someone came up to you and asked if you'd mind helping them by carrying this extra 50 pound weight...you'd think they were nuts! Even if they paid you. More so if they asked you to carry it nonstop around the block 😳 I'm down about 50 pounds and it feels amazing. My only advice is to respect your body where you are NOW. Make minor changes, non jarring exercise such as walking, yoga, stretching. Use the internet as a resource to plan a 12 week exercise program you'll enjoy and accomplish without pain. Consistent exercise....5 minutes per day…is better than 20m 3x a week. The discipline of the 12 weeks will give you confidence. Every 12 weeks change it as it will give you structure. It's like "school", you just keep doing it and it becomes second nature....it becomes your life. Its so liberating to never worry about my weight because I KNOW I am "living as a slim person" And yes, I only weigh myself about monthly too on a very accurate scale. 😉 You've got this!
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Stop buying extra snacks!
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I have a mini goal that I'm going to try within this next week and it's to make it to the next trailhead that I haven't been to. The furthest I have made it so far is 3.6 in both directions, so 7.2 miles. I think the mental psyche up for this will be more difficult than the actual walk.
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My mini goal is to be able to complete a 5k at a consistent 9-minute pace. I used to be a huge runner, but changed after high school and when I went off to college. COVID occurred at the same time, and I stopped working out. After gaining and losing a lot of weight, I'm back to the same weight and currently in strength training and dieting, but am trying to get back into running. Picked up a knee injury after doing a half-marathon with no preparation or training, and have been trying to get back into running. I haven't been able to complete more than 2 miles without walking, so I am hoping that I can build up my endurance to run a full 5k again.
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My new mini goal is to drop below BMI 30. I've somewhere between 5-7 lbs to go. It's been slow going from Aug 18 to now—started back teaching, and that takes everything out of me for the first 6 weeks. I can exercise all summer (and did!) and there's still no way to retain "teacher stamina," because the brain drain is so huge! SO, as of today, I logged and weighed all my food again. I am just glad I didn't gain these past few weeks.
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@mkculs You are so lucky!! You can walk around the school for your exercise, getting your exercise in during your work day!! 😀
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90% of my steps are in a tiny mobile unit! :) We have an open campus (buildings connected by open walkways), but I don't have a lot of time to enjoy it. Always rushing and never a dull moment.
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@mkculs No doubt you are extremely busy. What I meant was you can walk "around" the building.....or mobile unit....for exercise without having to make time to add to your day. At lunch, right after school, show up early.....everything you need to lose those last 5 pounds is all in one place.
Google- Spark People Beginners Walking Workout. Go to IMAGES. You'll find a 12 Week walking program that will take you to the New Year. Each week you walk 3x per week....add 5 minutes per day the other 4x per week. The first week is 15 minutes 3x…5 minutes 4x. Gradually you increase.....always 3x a week is a longer walk. If you skip a week or don't finish the 3x start that week over the following week. FINISH the 12 weeks. You'll probably lose those 5 pounds in that time. You'll have MORE ENERGY AND FOCUS to deal with your day and you'll feel confident knowing that you are setting a good example for your students. When they see that you are being disciplined and showing up....they will absorb the respect and you will thru this small act of self care become a better mentor. 😉
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I would like to fit into a size 18 comfortably, or even a size 16 and deflate my enormous stomach. I would like to walk at least 10,000 steps everyday and learn how to eat less.
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Just weighed today, and my BMI is now at 30.1 !! SO CLOSE to going into the overweight zone! I'm hoping to maybe do it by the end of the month (need about 3 lbs).
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Some people find it helps to make goals time-bound. Are you willing to set yourself an ambitious goal and say "fit comfortably into a size 18 by xx date?"
Same thing with the steps goal. Could you make a series of goals to walk X steps each day by Y date, 1.2 times X steps by some other date and…. SMART goals are specific, measurable, achievable, realistic, and time-bound. SMARTER goals add evaluation and revision to set that next goal.
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no, they stress me out. I’m trying to focus on one day at a time, and look at how much I’ve achieved, not how much I have left.
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