Shello Posted December 28, 2022 Report Share Posted December 28, 2022 It's a Lifestyle Welcome to my 2023 roadmap. I'm Shello. I've been around here since at least 2014, making improvements, hitting obstacles, and building friendships. It occurred to me recently when I happen to be confronted with my real age, that I came here expecting to get my life in order before I hit 40 and now am nearing 50 and don't seem to have my life in any more order than before. I hit the same obstacles year after year, and still seem to lose the same weight over and over again. Don't get me wrong; improvements have been made. I have lost plenty of pounds, keeping off 32 permanently (so far). I have become stronger. I have become wiser. I've learned how to balance things better. Even though I easily lose ground I learn something with every challenge about what works for me and what doesn't. Even as my life changes and old things stop working I find new ways to cope. 2022 was an experiment with consistency. It was largely successful but some consistent pitfalls keep holding me back. 2023 is about building on that consistency, clarifying where I faltered and amplifying what works. What I am really doing is building a lifestyle that supports long term success even in the face of obstacles. My 2023 roadmap has three components: daily goals that lay the foundation for success, Weekly goals that promote improved health or support my daily goals, and lifestyle hacks to tackle my recurring pitfalls. Dailies Daily goals are not enough on their own to get me to my goal weight or move me forward to my level 100, but without these daily habits any progress is difficult. The goal isn't necessarily to do all of these 100% of the time, but doing them most of the time creates a lifestyle. By the end of the year these should just be things that I do. Start the day with water (or other approved liquids). The important part isn't so much drinking water first thing but simply NOT drinking soda first thing. Once I start drinking diet soda I'm les likely to switch back to water. Drinking it first ensures I get some decent hydration. Fast 15 hours. Fasting 16 would be ideal but I don't feel I need to pay that close attention. 15 hours helps reduce late night snacking, which is usually poor quality, and reduces unnecessary breakfasts when I'm not actually hungry. Eat a Freggy. The goal is more than 1 but there is less impact in the difference between a 4 freggy day and a 5 freggy day as there is between a no freggy day and a 1 freggy day. Daily Movement. This should speak for itself. Do something. Daily. But I really struggled to measure this in 2022. So here's the rule for '23: Any fitnessing that counts towards the weekly goal counts here In the absence of a workout, a Fitbit calorie burn of 2400 is enough so support an active day In the absence of either, a 5 minute fitness snack will suffice. A fitness snack is a couple minutes of stretching and then a couple minutes of any fitness I feel like doing - squats, planks, a Darebee daily workout, whatever. Read Daily. This is the foundation for mental fitness. Tidy 5 minutes (or purge 1 item) - This is the foundation for a healthy environment Log Food (OPTIONAL) I know logging works and I tend to lose weight better when logging but sometimes I just can't get myself to do it. The daily goals are designed to help make good choices even when I am not logging. This goal is optional. At times I'll activate it and during those times, it is a required daily task. Otherwise I'll just do it as needed. Stay under Calorie budget (OPTIONAL). This goal is obviously only relevant when the prior rule is engaged. Weeklies There are two types of weekly goals, fitness and nutrition. The nutrition goals are a continuation of last year's habits. Like the daily goals, doing these tasks weekly encourage better choices overall. Prepare a Meal Plan. This includes planning a batch cook but also being aware of potential outings and events that make nutrition difficult. Meal plans are subject to change but the effort into planning helps prepare for many obstacles. Batch cook. I typically cook one batch dinner that lasts 3 or so nights. Having food on hand makes it easier to avoid last minute decisions or highly processed 'easy' meals. Last year my fitness goal was to achieve 300 days of daily movement. Some of those days were meant to be fitness and some just needed to keep me from being a couch potato ALL day. It's becoming a consistent habit (albeit tenuous and less consistent recently) but it's time to increase intensity. Sometime last year I came across an article with fitness recommendations. After some research, I've found many health organizations have similar recommendations. The CDC, WHO, American Heart Association, DHHS, NHS all have references to getting at least 150 minutes of moderate cardio a week, or 75 minutes of vigorous cardio. Many of these also recommend strength training twice a week, and stretching twice a week. Many of the reported benefits align perfectly with my big Why. Lower risk of heart disease, stroke, diabetes, high blood pressue, dementia, and some cancers Better sleep Improved cognition, including memory, attention, and processing speed less weight gain, obesity, and related chronic illness Better bone health and balance with less risk from falls. Fewer symptoms of depression and anxiety Better quality of life and sense of overall well-being My big why (apart from looking good naked) is to age well and maintain mobility, health, mental health, and quality of life in the later years. I've seen too many people in my family spend their last several years of their lives having a hard time getting around and that will not be me! 3. 150 minutes cardio 4. Strength 2x week. At least 10 minutes each. Double dipping with cardio is allowed. 5. Stretch/yoga 2x week Life Hacks There are a few pitfalls that are constant struggles. Despite making better choices weigh loss has continues to elude me. I can make good choices most of the time but these pitfalls can undo multiple days of good choices. Part of building my new lifestyle is finding life hacks to help me with these pitfalls. I still plan to enjoy life but this does not need to be my undoing! The following are my biggest pitfalls . Every time one of these events occurs, it triggers a life hack. I don't know what all the life hacks are yet. If I did, this wouldn't be a problem. Each time I have to try something to alleviate detrimental effects and document the effectiveness here. Not all will be successful but finding the ones that are will help me build that healthy lifestyle I've after. Eating out. Don't even get me started. This is probably the biggest obstacle. DDG and I have some ideas for life hacks. I'm looking forward to trying them. Food Day at work. This wasn't an issue for a long time but now I'm gaining a new group that will report to me and they have one monthly and it's always over the top. I need strategies! Pizza. My.Biggest.Weakness. Ordering pizza or going out is the worst. We're getting better at having frozen pizza within reason. Family Visits. The few times a year I get together with family, all habits seem to go out the window. I need special habits for these occasions. Holidays. See family visits but only now there's also cookies. 4 Quote Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero | Affiliation: Doodlie and Pancake for Life Respawn Challenge Arcs: 2021 | 2022 I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room. Original Spawn Challenges 2014 - 2020: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 , 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, ?? Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 Starting weight = 290.4 (2014); Current weight = 241.2; Total pounds lost: 49.2 Link to comment
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