KALISWALKER
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Get Active, TOPS, #9 Strategize

Thursday, June 13, 2019

Tonight I was at my Getting Active Class. We learned about cardio exercise and easy ways to increase intensity. Also I learned the difference between a meal replacement shake and a protein shake. The protein shake has fewer calories and it being only protein is a suitable snack, but it is not meant to be a meal.

I thought about the cardio exercise I get hiking. The forest park near my house, has a good variety of elevations, sunlight, deep shade, meadow, narrow and wider meandering paths, old road, etc. The trails are so poorly marked each hike is an adventure. I like that it's a 5 minute walk to get there and I feel very safe. The only down side is there are no restrooms, so I usually walk up to 1.5 hours.

My Fitbit Ionic is back to life. Great info on the internet about what buttons to push and hold to kick start it. With what I learned about cardio I will start using the BPM to challenge myself to increase the intensity of my hiking.

I enjoyed the TOPS group yesterday. It was very social, everyone was quite nice, and there are little contests, etc. for motivation to lose or maintain your weight. I liked it so much I joined. They members take it quite seriously, if I can't attend I am to phone and let the secretary know. There is a weigh in at each meeting and your weight is discussed in terms of up, down or maintain unless you lost the most then the number of pounds is mentioned. They total the weight loss of all the members, and they total the weight gain of all the members and discuss it in those terms.

Today for the Summer 5% Challenge Countdown Activity it's #9 - Strategize

List your 3 reasons/excuses why your lifestyle (diets and exercise) plans have not been well executed in the past. Write a strategy for each one to keep yourself on track for 8 weeks. Let's learn from our past behaviors and make this our best Challenge ever!

1) I ease up on my diet and exercise when I should hold on and just keep doing what I am doing. Recently I experienced what I would call my diet rage. I am getting burned out nutrition tracking, foregoing foods I like, and not seeing a weight loss. I am stuck and so close to onederland. I want so badly to be 199.9 but... When I feel hopeless, I need to remember that I have to keep doing what I am doing so I do not gain weight... which is even worse that not losing 2 pounds to get to onederland.

2) When we are away from home and I am out of my usual routine, I stray from my diet and exercise, I live in the moment. I will do better this summer as I have been nutrition tracking all year, and will continue. Also I am committed to daily exercise.

3) It's a lot of work to nutrition track, exercise, cook healthy meals, and it get boring too. I have to remember that is the price to pay for losing weight, becoming healthier, looking better, wearing smaller new clothes, feeling better and having more energy.

What have you learned along the way that has really helped you?

Never give up! Even a weak effort is better than no effort. There are times when a slip becomes a slide, but if I keep nutrition tracking in time I will do better.

emoticon 2019 Summer 5% Challenge!

This is your invitation! Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the 2019 Summer 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise & healthy lifestyle habits. Members in maintenance are also welcome. Let’s have fun, make new friends and get in shape! Start date to be announced.

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