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-   -   Motivation and Accountability Thread - Mar 16-22....Make a plan (https://www.fitday.com/fitness/forums/motivation-support/11928-motivation-accountability-thread-mar-16-22-make-plan.html)

lildebbieg 03-16-2015 01:25 PM

Motivation and Accountability Thread - Mar 16-22....Make a plan
 
Good Monday morning fitday friends :) Last week, I set out a plan and did my very best to stick to it. I wasn't 100% on target, but very close. It made me realize that setting those short term goals really helped me to stay focused. It also made me realize that I've been spinning my wheels because I hadn't actually created a plan...I was just winging it. Also, checking in daily and staying accountable to my plan really motivated me to do well. I'm going to continue setting weekly goals and staying accountable.

Weekly Goals:
track food daily:
72 oz. water daily:
max. 1430 calories:
min. 90 g protein:
max. 180 g carbs:
3 full body workouts:
3 - 30 min. HIIT workouts:
4 - 30-45 min. steady state cardio:

http://img.pandawhale.com/post-28551...ust-a-XosQ.png

Pranava 03-16-2015 01:53 PM

Thanks, lildebbieg for getting us going every Monday morning! I'll join in and make a plan too!

I've been experiencing 'Calorie Creep.' I started out the year pretty strict and got good results. Lately, my weekends and late night snacks have been pushing my calories per day up and up. So, I'm setting a new calorie and workout goal so I can achieve my Easter Challenge before I go on vacation the end of April.

The Plan
1. Max 1200 calories per day
2. At least 30 min workout each day
4. Drink a glass of water before each meal and snack

If I think of this as a diet reboot for just 1 week, then I can stick with it!

AZLisaLou 03-16-2015 02:34 PM

Good morning FitDayers. I pulled an all nighter last night. I slept mostly all day Sunday, so I was wide awake last night. Go ahead and ask me how badly I binged while awake all alone all night long. The answer is, I didn't. I did have some cheez-its, but I put some in a small bowl and that was it. I had an atkins w milk and at about 4am I had a bowl of oatmeal. I had a few grapes, but they were so cold they hurt my teeth so I only had 3. I did have a little bit of soda, but very little. I consider my all nighter to be a smashing success.

My goal for the week is to have an atkins w milk whenever I can't resist the urge to eat and binge. The shakes take a few minutes to drink (they're 19oz all together!), so they keep my hand-to-mouth occupied, and they taste delicious and take care of my cravings usually. I may have 3 (or even 4) in a day, which is a lot of calories, but I want to break the cycle of giving in to the binge monster with a different set of choices. My other option is to eat some fruit, maybe an apple with some peanut butter, a banana, a mandarin, or grapes...I got us stocked up on fruit this week!

I'm not going to focus so much on the scale. I may check in now and again just to see how things are going, but like I said, my main focus is to try to break binge cycle. If I gain a lb or 2 because I ate too much fruit or had too many shakes, then so be it. I just need to get off this roller coaster of binging, feeling guilty, repeating.

Pranava and Debbie, good sets of plans for you two. Debbie, I can't remember if you've gone back to counting or are you still doing intuitive eating? If so, how is it going?

rainbow24 03-16-2015 02:53 PM

I'm still not quite in a place to set plans, but I can tell you what my week looks like.

Breakfast - I now have outdated milk, so it looks like I get waffles every morning

Farm - 9:15 am to 2:30 pm

Lunch - hoping for leftovers from the night before

Monday - going to visit a friend 1 hour drive in rush traffic
Tuesday - going to the pottery place to finish my project
Wednesday - sewing project
Thursday - continue sewing
Friday - reserved for possible packing up van with equipment and sales items

Saturday - HAVE A GREAT DAY OFF WORK AT SCA
Sunday - actual day of rest

In simple terms, my evenings, and then my weekend are way out of control this week.

episode2011 03-16-2015 04:06 PM

Morning, everyone, here we go on a brand new week!

Debbie: Thanks for getting us going.

Pravana: I like the concept of a "reboot".

Lisa: That binge monster is a beast! Good for you for staring it down. You will tame it, I have faith in you.

Annette: Looks like you have a very busy week ahead. By the way, what do you do at the farm? I've seen you mention it a few times.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

As for me, as noted in my signature, I'm a work-in-progress. As such, so is my "diet" plan. Mondays are my official weigh days and today, the scale gave me a nasty surprise. Up 2 pounds since last week (up a pound and a half since yesterday). Honestly, I'm not sure why (and that's what's so baffling). Calories have been decent, sodium has been decent, I've downed enough water to fill a small bathtub, so why the dramatic up-tick? It's frustrating, to say the least.

This diet beast is vicious, but it will not defeat me (*puts on her determined face*).

I'm making a few tweaks in the strategy, doubling-down on my efforts and forging ahead.
  • Tweak #1 -- I'm changing my title from "Goals" to "Strategy".
  • Tweak #2 -- focusing on 7-day, rolling averages, rather than day-to-day numbers
  • Tweak #3 -- stop trying so hard to force Calorie Cycling -- let it happen more organically (see Tweak #2)

My Strategy for the Week (March 16 - March 22):
  • 7-day Rolling Average calories = 1200-1300:
  • 7-day Rolling Average water/tea, minimum 1500mL:
  • 7-day Rolling Average sodium = 1000-1500:
  • Extra Credit -- 7-day Rolling Average Sat-Fat = under 15g:
  • Extra Credit -- 7-day Rolling Average Fiber = 15g or greater:
  • Extra Credit -- 7-day Rolling Average Protein = 50-75g:
  • Explore! Try something new or do some nutrition-related research at least 2 times:
I know, I know, the Sat-Fat and Fiber numbers aren't ideal. Sat-Fat is too high, Fiber is too low. BUT, right now, I'm having a really hard time even making those numbers. The plan is to gradually decrease/increase them until they're where they should be. Baby steps.

Built 03-16-2015 08:44 PM

Good afternoon/evening! I am going to jump on board too! Positive peer pressure is good.

Aiming for 6 veggies, 3 fruits
Log food daily as I eat it.
Plan meals in writing.
Weights 3X
Cardio 3X
Yoga 2X
Floss nightly

Specific, measurable, achievable, realistic, timely=SMART

rainbow24 03-16-2015 08:55 PM

Hi Beth. ;) I need to get in on that floss nightly goal. :D

Episode, I work the busy times on the farm.
We have animals and right now is breeding season. Yeah I know, it's rough but someone has to write down which male did which female. After this is done I have to go in and stand in one place for four hours at a time preparing bedding for the babies. Then vaccinations are done in the summer. In the fall we bed them down again. That about covers my jobs for the year.
I might have to help build a better fence this year too. We'll see.

rosabella2012 03-17-2015 12:05 AM

Hello! Had a tough weekend healthwise--lots of tummy pain. So tomorrow my plan is to be at the Diagnostic Center for a GB test and, depending on what the tests show, possibly to the hospital for GB surgery. I dread it but this pain is no fun either.

Got a compliment at church Sunday on my weightloss! Gonna have to get new clothes sooner rather than later cause my fav pants/skirts won't stay up on me any longer! Even my rings will have to be put away pretty soon or resized at least!

Take care and keep to your goals! Vicki

lildebbieg 03-17-2015 12:32 AM

I ended up not feeling well today, so my calories are on the low side....which I suppose is fine since I didn't workout. Because my calories were low, my protein ended up low as well. Hopefully I feel better tomorrow so I can stay on track.

Weekly Goals
track food daily: M-yes
72 oz. water daily: M-72 oz.
max. 1430 calories: M-995
min. 90 g protein: M-75 g
max. 180 g carbs: M-123 g
3 full body workouts:
3 - 30 min. HIIT workouts:
4 - 30-45 min. steady state cardio:

episode2011 03-17-2015 02:28 AM

Vicki: GB was the catalyst for me making so many changes to lifestyle/diet in September. Trust me, I know how dad-blasted awful a GB attack can be. I ended up spending an entire day in the ER, but they didn't do surgery. Instead, they had me come back a few days later for a consultation. With the specialist's approval (seconded by my personal physician), I opted to make some changes and see how things go.

Of course, there's no guarantee I won't eventually end up having the surgery, but so far (knock on wood), things have been going smoothly. Have a heart-to-heart with your doctor(s) and weigh all your options.

In other news, congrats on the compliments! That has to make you feel really good.

Debbie: Oh nooo!!! I hope you feel better ASAP!

Annette
: Goodness, I have to imagine you're exhausted after a day of that! Good exhausted, though :).

Beth: I love, love, love that SMART acronym! You're a clever one!


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