Skyler's new diary
- Thread starter skyler1
- Start date
NothinToLose
New member
Hi, Skyler, hope you're doing well!
(week 1, day 5):
friday -
exercise - OFF DAY
calcium and multi- 1 calcium
4 ripped fuel - 4
water - 40 oz
at least 10,000 steps - 11,000 +
arm exercises (ball & pushups)- forgot!
walk the dogs - yes
ate _1650_ calories (went out after work for FH's bday on saturday!)
(week 1, day 6):
saturday (FH's bday) -
exercise - none! oops!!
calcium and multi- none!!
4 ripped fuel - none!!
water - 60oz
at least 10,000 steps - ? didn't wear it
arm exercises (ball & pushups)- no
walk the dogs - yes
ate 1380__ calories - Okay so not the best day considering Friday was my 'cheat day' but it was FH's bday and didnt fit in exercise. Actually not too disappointed in the caloric total as I wasn't paying much attention
(week 1, day 7):
sunday -
exercise - ran 4.5 miles, walked for 1 hour
calcium and multi- forgot!
4 ripped fuel - none (they were at work)
water - 65oz at least
at least 10,000 steps - definitely but didn't have pedometer on...
arm exercises (ball & pushups)- forgot!!
walk the dogs - yes
ate _730_ calories - OOPS!!! busy sunday and just wasn't hungry or paying attention all weekend!! i guess if i combine my friday/saturday/sunday, i averaged okay on calories...not the best...
BACK ON TRACK...
(week 2, day 1):
monday -
exercise - pilates 1 Hour
calcium and multi-
4 ripped fuel - 2 so far
water -
at least 10,000 steps -
arm exercises (ball & pushups)-
walk the dogs -
ate __ calories
friday -
exercise - OFF DAY
calcium and multi- 1 calcium
4 ripped fuel - 4
water - 40 oz
at least 10,000 steps - 11,000 +
arm exercises (ball & pushups)- forgot!
walk the dogs - yes
ate _1650_ calories (went out after work for FH's bday on saturday!)
(week 1, day 6):
saturday (FH's bday) -
exercise - none! oops!!
calcium and multi- none!!
4 ripped fuel - none!!
water - 60oz
at least 10,000 steps - ? didn't wear it
arm exercises (ball & pushups)- no
walk the dogs - yes
ate 1380__ calories - Okay so not the best day considering Friday was my 'cheat day' but it was FH's bday and didnt fit in exercise. Actually not too disappointed in the caloric total as I wasn't paying much attention
(week 1, day 7):
sunday -
exercise - ran 4.5 miles, walked for 1 hour
calcium and multi- forgot!
4 ripped fuel - none (they were at work)
water - 65oz at least
at least 10,000 steps - definitely but didn't have pedometer on...
arm exercises (ball & pushups)- forgot!!
walk the dogs - yes
ate _730_ calories - OOPS!!! busy sunday and just wasn't hungry or paying attention all weekend!! i guess if i combine my friday/saturday/sunday, i averaged okay on calories...not the best...
BACK ON TRACK...
(week 2, day 1):
monday -
exercise - pilates 1 Hour
calcium and multi-
4 ripped fuel - 2 so far
water -
at least 10,000 steps -
arm exercises (ball & pushups)-
walk the dogs -
ate __ calories
NothinToLose
New member
Alright, girl,sounds like you did ok over the weekend. But not wearing your pedometer? That's just not fair. I was busting my butt trying to ware that thing EVERYWHERE, and for only mere 2500 steps! I'm going to tell on you to Paula and New Leaf. LOL.
Hope you're having a good day.
I'm going to tell on you to Paula and New Leaf. LOL. Hope you're having a good day.
NewLeaf
New member
skyler said:
You're forgiven.
As for making your weekends as good as your weekdays. I need to figure that one out too!! Its like all heck breaks lose from Friday night!! I wonder if we can figure a way out to make eachother accountable. Maybe, if we both say we both have to post all that we ate on the weekends and the other will hold us accountable, will help motivate eachother? I don't know. I was doing really good and loved when the weekends came because I got MORE time to fit in even MORE exercise.. i.e. dog walks outside in the sunny weather etc.
So.. lets put our heads together and plot some ideas on solving that dilemma!
NothinToLose
New member
Yes, weekends are a double-edged sword. I'm with you 2 on this one. They can be either really good (lots of activity and small on calories) or really bad (like going out with people, drinking and pigging out on all the tasty foods available for consumption). So, lets make sure that we have more of good weekends and less of bad ones! Can't eliminate bad ones altogether, like Skyler said, its life, but we can try to reduce them, and not dread them like a big unsurrendable force!!! We can beat it, girls!
NothinToLose
New member
Good Morning, Skyler, where are you this morning?
Yes, Conference Calls Galore!!!! Busy Busy
(week 2, day 1):
monday -
exercise - pilates 1 Hour
calcium and multi- 2 calcium & multi
4 ripped fuel - 4
water - 75 oz
at least 10,000 steps - 10,800
arm exercises (ball & pushups)- yes
walk the dogs -
ate 1220 calories
good day overall (dogs missed out on walk but it was raining and super crazy busy - poor guys!!)
(week 2, day 1):
monday -
exercise - pilates 1 Hour
calcium and multi- 2 calcium & multi
4 ripped fuel - 4
water - 75 oz
at least 10,000 steps - 10,800
arm exercises (ball & pushups)- yes
walk the dogs -
ate 1220 calories
good day overall (dogs missed out on walk but it was raining and super crazy busy - poor guys!!)
Last edited:
SkinnyKate
New member
you are getting over 10000 a lot! great great job! you must be looking stunning with all your exercise!!
(week 2, day 2):
tuesday -
exercise today is circuit training - yes
calcium and multi- only 1 calcium and multi
4 ripped fuel - only 2
water - only 40 oz
at least 10,000 steps - not sure - i think about 8000 - it turned off on me or i hit reset or something?
arm exercises (ball & pushups)- yes
walk the dogs - yes
ate _1447__ calories
well, kate, i wish you were right, i'm having an interesting dilemma with the pedometer....i have figured out what it takes to get to 10,000/day with my day including walking to and from the train (not taking the short cuts was a good lesson) and even a short walk for 30 minutes mid-day, i've guaranteed to hit 10,000 at least. However, this is something I was doing before (the walks to work, etc, so, now I am confused ). maybe i need to UP the amount of steps required by me per day, b/c i hit the 10,000 with my daily routine (minus the short cuts that i have eliminated) and with the midday walk that i am forcing myself out of the office and then i am having a harder time motivating for the cardio i always do b/c my thought process is well, 'you hit 10,000 steps so you are good today'....and i think it may be hindering my loss b/c i was already hitting those 10,000 steps (w/o knowing it). sooo, i dont know. i am still wearing the pedometer (i'd get in royal trouble if i didn't but i wonder if i should up my steps? or if i should focus more on knowing what it takes to get to 10,000 but also make sure i dont use those steps for replacement of my cardio - now, i havent done this, except once, BUT, it has made it harder for to motivate to get out and run or use the elliptical? any thoughts, anybody??
today, is not my best day. i was SO busy at work yesterday that i missed breakfast (i know, shame on me) and had barely any water (shame again!) and then had chinese food with FH...did OK on choices but ate WAY too late and still feel full, thirsty and greasy this morning...also, not sure if my suit shrunk at the dry cleaners or what b/c it fit last week and now it is 'snug' and of course that is making me feel fat and gross!!! i just want to be trim and stunning!! please?!?!! who's got my magic potion?
soooo, plan for today is to drink double the amount of water as usual which is 120 oz (oy) and get in 60 minutes of HIIT on elliptical post work....and follow my daily plan as yall can see clearly...
it is a new month and time for a new mini goal...mine is to get to 133 by april 26th b/f i go out of town....i hope i can get there!
S
tuesday -
exercise today is circuit training - yes
calcium and multi- only 1 calcium and multi
4 ripped fuel - only 2
water - only 40 oz
at least 10,000 steps - not sure - i think about 8000 - it turned off on me or i hit reset or something?
arm exercises (ball & pushups)- yes
walk the dogs - yes
ate _1447__ calories
well, kate, i wish you were right, i'm having an interesting dilemma with the pedometer....i have figured out what it takes to get to 10,000/day with my day including walking to and from the train (not taking the short cuts was a good lesson) and even a short walk for 30 minutes mid-day, i've guaranteed to hit 10,000 at least. However, this is something I was doing before (the walks to work, etc, so, now I am confused
). maybe i need to UP the amount of steps required by me per day, b/c i hit the 10,000 with my daily routine (minus the short cuts that i have eliminated) and with the midday walk that i am forcing myself out of the office and then i am having a harder time motivating for the cardio i always do b/c my thought process is well, 'you hit 10,000 steps so you are good today'....and i think it may be hindering my loss b/c i was already hitting those 10,000 steps (w/o knowing it). sooo, i dont know. i am still wearing the pedometer (i'd get in royal trouble if i didn't but i wonder if i should up my steps? or if i should focus more on knowing what it takes to get to 10,000 but also make sure i dont use those steps for replacement of my cardio - now, i havent done this, except once, BUT, it has made it harder for to motivate to get out and run or use the elliptical? any thoughts, anybody??today, is not my best day. i was SO busy at work yesterday that i missed breakfast (i know, shame on me) and had barely any water (shame again!) and then had chinese food with FH...did OK on choices but ate WAY too late and still feel full, thirsty and greasy this morning...also, not sure if my suit shrunk at the dry cleaners or what b/c it fit last week and now it is 'snug' and of course that is making me feel fat and gross!!! i just want to be trim and stunning!! please?!?!! who's got my magic potion?
soooo, plan for today is to drink double the amount of water as usual which is 120 oz (oy) and get in 60 minutes of HIIT on elliptical post work....and follow my daily plan as yall can see clearly...
it is a new month and time for a new mini goal...mine is to get to 133 by april 26th b/f i go out of town....i hope i can get there!
S
Last edited:
NothinToLose
New member
Hi, Skyler, as far as exercise go, maybe thinking of increasing your fitness level will be able motivate you better then just thinking in terms of moving or burning calories. If fitness level is not your motivator, then maybe increasing number of total steps will motivate you better. Then you can choose whether you're going for an extra walk or sweating it out on eliptical. And as long as some form of exercise happens, you're moving and you're burning calories.
Don't worry about the suit. Some garments actually do shrink at drycleaners, so its entirely possible, or you may be retaining some water. Drink up today and you'll be fine. You will shrink again soon!
Don't worry about the suit. Some garments actually do shrink at drycleaners, so its entirely possible, or you may be retaining some water. Drink up today and you'll be fine. You will shrink again soon!
from paula to help me with pedometer....
Skyler-
It takes you 27 steps to burn 1 calorie
You get 37,116 BodySteps
You get 11,000 steps per day from your pedometer
You get 3,428 steps per day from activities such as weight training and pilates
You get 14,428 LifeSteps per day
You get 51,544 total steps per day
You get 51.5 MegaSteps per day
Your MegaSteps per day total is a good estimate of your total energy expenditure. your goal is to keep this number constant as you lose weight. To do this, you will increase your LifeSteps to compensate for the expected drop in your BodySteps, because of the drop in your metabolism when you lose weight.
Here's one more calculation that will be useful in helping you keep your weight off. Simply divide your LifesSteps (#4) by your total daily steps (#5) and mulitply this number by 100. This will tell you the proportion of your total energy expenditure that comes from physical activity (LifeSteps).
You get 28% of your energy expenditure from physical activity.
Most overweight people burn substantially less than 25% of their total energy expenditure while engaging in physical activity. Scientific studies have shown that people who are this sedentary have a very high risk of gaining weight. Your chances of successully maintaining a weight loss are very small if you burn less than 25% of your total energy expenditure through physical activity. This is why this book puts so much focus on getting you to move more. So, because you already burn more than 25% from physical activity, you chances of successful, long-term weight management are great.
Okay Skyler, continue eating the way you are. If you are cheating at all during the week, cut the cheat in half. For example, if you have to have a donut, only eat half of it. The better you stick to your healthy diet six days a week, the better your results will be, but we are all human so don't deprive yourself, just eat less of it.
Even better, choose from this list of "Free Foods" when you get the munchies inbetween meals:
There are no rules for portion control with these choices, because free foods fill you up but don't contain many calories, so that it's nearly impossible to gain weight by overeating them.
All vegetables except corn, peas, and dried beans: Alfalfa sprouts, artichokes, asparagus, bamboo shoots, beets, bell peppers, bok choy, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, jicama, kale, lettuce, mushrooms, onions, parslye, radishes, spinach, squash, tomatoes, water chestnuts, zucchini
Black coffee
Sugar free Jell-O
Calorie free soft drinks
Starburst Juice Bars
Club Soda
Kool-Aid Pops
Crystal Lite
Jell-O Pop Bars
Unsweetened ice tea (or green tea)
Most importantly for you Skyler, because I know you're already on track with diet, exercise, and daily steps, is this: Increase your daily LifeSteps by 500 steps during each successive week for the next 10-12 weeks. Increasing your steps will help you in two important ways. First, it burns more energy, helping you lose weight faster. Second, and ever more important, it will make up for the drop in metabolic rate (BodySteps) that occurs as you lose weight. This is an important benefit of physical activity, and most weight-loss plans do not explain how it works.
IF you are confused in any way, please let me know.
Skyler-
It takes you 27 steps to burn 1 calorie
You get 37,116 BodySteps
You get 11,000 steps per day from your pedometer
You get 3,428 steps per day from activities such as weight training and pilates
You get 14,428 LifeSteps per day
You get 51,544 total steps per day
You get 51.5 MegaSteps per day
Your MegaSteps per day total is a good estimate of your total energy expenditure. your goal is to keep this number constant as you lose weight. To do this, you will increase your LifeSteps to compensate for the expected drop in your BodySteps, because of the drop in your metabolism when you lose weight.
Here's one more calculation that will be useful in helping you keep your weight off. Simply divide your LifesSteps (#4) by your total daily steps (#5) and mulitply this number by 100. This will tell you the proportion of your total energy expenditure that comes from physical activity (LifeSteps).
You get 28% of your energy expenditure from physical activity.
Most overweight people burn substantially less than 25% of their total energy expenditure while engaging in physical activity. Scientific studies have shown that people who are this sedentary have a very high risk of gaining weight. Your chances of successully maintaining a weight loss are very small if you burn less than 25% of your total energy expenditure through physical activity. This is why this book puts so much focus on getting you to move more. So, because you already burn more than 25% from physical activity, you chances of successful, long-term weight management are great.
Okay Skyler, continue eating the way you are. If you are cheating at all during the week, cut the cheat in half. For example, if you have to have a donut, only eat half of it. The better you stick to your healthy diet six days a week, the better your results will be, but we are all human so don't deprive yourself, just eat less of it.
Even better, choose from this list of "Free Foods" when you get the munchies inbetween meals:
There are no rules for portion control with these choices, because free foods fill you up but don't contain many calories, so that it's nearly impossible to gain weight by overeating them.
All vegetables except corn, peas, and dried beans: Alfalfa sprouts, artichokes, asparagus, bamboo shoots, beets, bell peppers, bok choy, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, jicama, kale, lettuce, mushrooms, onions, parslye, radishes, spinach, squash, tomatoes, water chestnuts, zucchini
Black coffee
Sugar free Jell-O
Calorie free soft drinks
Starburst Juice Bars
Club Soda
Kool-Aid Pops
Crystal Lite
Jell-O Pop Bars
Unsweetened ice tea (or green tea)
Most importantly for you Skyler, because I know you're already on track with diet, exercise, and daily steps, is this: Increase your daily LifeSteps by 500 steps during each successive week for the next 10-12 weeks. Increasing your steps will help you in two important ways. First, it burns more energy, helping you lose weight faster. Second, and ever more important, it will make up for the drop in metabolic rate (BodySteps) that occurs as you lose weight. This is an important benefit of physical activity, and most weight-loss plans do not explain how it works.
IF you are confused in any way, please let me know.
(week 2, day 3):
wednesday -
exercise today is cardio- 50 minutes elliptical (peak)
calcium and multi- 2 calcium & multi
4 ripped fuel - 4
water - 80 oz
at least 10,000 steps - 14,700 so far
arm exercises (ball & pushups)- yes
walk the dogs - very short
ate 1132 calories
wednesday -
exercise today is cardio- 50 minutes elliptical (peak)
calcium and multi- 2 calcium & multi
4 ripped fuel - 4
water - 80 oz
at least 10,000 steps - 14,700 so far
arm exercises (ball & pushups)- yes
walk the dogs - very short
ate 1132 calories
Last edited:
NothinToLose
New member
Hi, girl, looking good!