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Whosonfirst's Check In & Exercise Log
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Thu Jul 06, 2017 2:32 am    Post subject: Reply with quote

Weekly check in, or maybe it's been two weeks.
7/1-Sat = Yellow -Walked 3 M
7/2-Sun = Yellow -Walked 3 M
7/3-Mon = Green -No walk
7/4-Tues = Yellow(4th of July holiday)-Walk 3 M
7/5-Wed = Green, Walked 3 M, swimming with gr. kids.

7/6-Thurs.= Fail(driving home from concert in Md. and stopped for coffee and Tastycake krimpets at close to midnight, which I split with wife)
a.m. light rain this morning, hopefully walk later. started day at dentist, which took forever. Gave me some type of treatment telling me at 10:20 that I can't eat for four hours, wonderful timing.

7/7-Friday = Success
a.m. pouring rain storm, so walk will have to come later.
p.m. Bike rides with kids and swim in pool. My granddaughter who's a very mature almost 11 year old is getting a bit much to throw around in the pool, so my back is complaining now.
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.


Last edited by Whosonfirst on Sat Jul 08, 2017 11:56 pm; edited 1 time in total
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oolala53



Joined: 06 Oct 2008
Posts: 7955
Location: San Diego, CA USA

PostPosted: Sat Jul 08, 2017 6:18 pm    Post subject: Reply with quote

I dont' know how I got out of sync with your check-in. I'm still envious of your consistent exercise.

I"m not sure if you're looking for any other feedback than just keep going. I know that honestly there were many times in the past I was struggling but also wasn't really willing to do that much more to change, and I wasn't very good about taking suggestions, though I think I usually kept that to myself. I hope.

Habit theory says that bright lines, keeping track, and rewarding success with very little drama over failure has the most bang for the buck. It sounds like you're doing most or all of that.
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Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Sat Jul 08, 2017 11:53 pm    Post subject: Reply with quote

Thanks oolala, I do appreciate your comments. I'm fairly consistent with my exercise and had some slip ups with my No S habit. We keep too many snacks around the house for grand kids who are with us during their parents' work day, so it's where I struggle.

7/8-Sat
a.m.-Walked 3 M; 1-1/2 hrs of yard work. Planning on restarting the Five Tibetan rites on Monday.
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
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oolala53



Joined: 06 Oct 2008
Posts: 7955
Location: San Diego, CA USA

PostPosted: Sun Jul 09, 2017 12:02 am    Post subject: Reply with quote

Do you think you could possibly just regard the snacks as THEIR food, food that is just not yours (even though you paid for it!)? Almost like a medication they need, but you don't? I dunno.

In France, only children are thought to need to snack, and they do it between lunch and dinner only. The adults don't allow themselves the option. They don't eat any of the "snack" food with them or not. It's just a mindset. Children eat snacks. Adults don't.

It doesn't have to happen overnight, or ever....
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Mon Jul 10, 2017 1:16 am    Post subject: Reply with quote

Whosonfirst wrote:
Thanks oolala, I do appreciate your comments. I'm fairly consistent with my exercise and had some slip ups with my No S habit. We keep too many snacks around the house for grand kids who are with us during their parents' work day, so it's where I struggle.

7/8-Sat
a.m.-Walked 3 M; 1-1/2 hrs of yard work. Planning on restarting the Five Tibetan rites on Monday.


7/9-Sun
a.m. Walked 2 Miles
p.m. Kbell/dbell/cals. workout
Bwt Sq x 15
Bench pushups x 12 x 2
Assist. pullups x 10 x 2
Kb Sw 24kg x 20 x 4
Curl+Pr (lt. dbells) x 20/20
Dbl. rows " " x 20
Alt. Pr " " x 20/20
Curls " " x 20/20-sset with Pr's

7/10-Mon= Success
a.m. The Five Tibetan rites(T5TR)-literally right out of bed at 5:30
walk later if it doesn't rain.
Walked 3 Miles-mid morning.
(edit) @oolala, trying to implement your ideas on considering snacks belonging to g.k.'s. Want to work with wife on substituting more fruits and healthy snacks for them over cookies, pastry, etc, etc.
p.m. two bike rides and pool swim with g.k.'s

7/11-Tues =S day(wasn't feeling well in p.m.)
a.m. T5TR
Walked 3 M.
p.m. -no other activ's. Had a late night snack, since I ate a very light dinner. I think our appetites tell us when we're feeling better.

7/12-Wed = Success
a.m.-planned walk after breakfast, which today was a cheese bagel, coffee, and OJ, and that felt like too much.
Walked 3 M-very hot and humid already at 9:00 a.m.
Dinner was spaghetti and meatballs, one helping of spagh. about 5-6 mb's, but wife doesn't make them huge, salad with blue cheese--no hunger pangs all evening.

7/13-Thurs = Fail
going to skip walk today, sore toe that probably got hurt with kids in pool. So I'll make the effort to do a kbell/cals workout this afternoon.
p.m. kbell/cals workout. Fin. a project outside on my deck swing, and the heat made me cut my workout short.

7/14-Fri = Success
a.m. T5TR-early
Longer bike ride with g.s. than normal
p.m. garage workout 88 deg. F/67% Rel hmdty-fin. a 16 oz. bottle of water
Assist. pullups x 10, 10, 10
Bench pushups x 12, 12, 12
Kb Sw 16kg x 20/20; 24kg x 25, 20, 15: 32 kg. x 15, 12, 10
Pullups(bwt) x 4; pushups x 10

7/15-Sat
a.m. T5TR; Walk 3 M
p.m. started tear down on my 10 x 12 wooden garden shed that I built about 35-40 years ago. Seriously hard work physically.

7/16-Sun
More demo work today to my wife's chagrin. Too nice a day to sit around.

7/17-Mon = Success
a.m.-T5TR
a.m.-p.m.: demo work continues for my phys activ's.
p.m. swim with grandkids.
dinner was roast beef with potatoes in crock pot and salad/blue cheese dressing.

7/18-Tues = Success
a.m. T5TR(@15r's )
no walk today, was doing a home improv. project for daughter all day.
Wife had a late dr. apt. with specialist so we ate out for dinner.
dinner was a meatball sub and ff's-not healthy but it met my req's. She did somewhat better with veg. lasagna and a tossed salad.

7/19-Wed = Fail
a.m. T5TR
Walked 3+ Miles; 70% humidity and very hot today.
I managed to hurt my r. shldr today so I will not be doing any activ's upper body related for a while, other than rehab stuff.

7/20-Thur = Success
No activ's other than grocery shopping and skimmed pool.
Dinner, fresh sausage, baked potato, 1-1/2 cobs of corn.
_________________
Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Sat Jul 22, 2017 11:22 am    Post subject: Reply with quote

7/21-Fri = Fail
a.m. Walk 3 miles.

7/22-Sat-since I've injured my shoulder it looks like Walking is going to be my only major activity for a while. That's not bad, it will get me to focus more on NoS which has only been about 60% Green these last several weeks.
-Walk 3 M, already a sauna at 7:30 a.m.
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
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Larkspur



Joined: 06 Mar 2017
Posts: 191
Location: Pennsylvania

PostPosted: Sat Jul 22, 2017 7:15 pm    Post subject: Reply with quote

Gratz on the walking! Is your shoulder any better?
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Sat Jul 22, 2017 7:29 pm    Post subject: Reply with quote

Thanks. It's marginally better, at least it didn't keep me awake all last night, like the previous two. I'm actually thankful for my great health over the years. This is nothing compared to what some on our forum are facing recently.

7/23-Sun
Did an hour of demo work for my phy. activ's today.

7/24-Mon = Success
Happy Birthday Mom
Glad to be back on N-days for a stretch. Lots of rain yesterday and last evening which was needed. Hope to get my walk in later.
p.m. Walked 2 M with g.s. in afternoon, may have been a bit much for him. We had to stop and rest under a shade tree and a nice man offered water, which I gave him.
Swim with gk's earlier, plus short bike ride. Earlier I'd set a lot of clothing in bags in front of our garage plus strollers(3), booster chair, high chair, car seat, motorized kiddie car, and play pen for a local Veteran's charity to pick up. they failed to show up and informed us they can't till next month now. Wife managed to take the clothing to Good will while we swam, but the big stuff is still sitting out there, kind of annoying.
late evening walk of 3 Miles, so 5 M total today. temps a lot nicer in evening, plus we had a thunder storm earlier.

7/25-Tues = Success
a.m. Walked 3 M
Dinner, pulled pork sandwich on kaiser roll with 4 large steak fries, ice tea

7/26-Wed = Success
a.m. Walk 3 M
p.m. bike ride w/g.s.

7/27-Thur = Success
Brk: Bagel w/Philly cream cheese, dish of homemade fruit salad, coffee w/milk&cinnamon. Fruit salad tasted great, but I want to see if this carries me all the way to lunch. (It did but I had to brew a late morning coffee with 1 tsp of raw sugar for sweetener and milk)

Lch: Sandwich with Ciabatta roll from Walmart's in-store bakery, ham, dried beef, swiss cheese, 2-3 tbsp of macaroni salad, few chips, small glass of milk, coffee.(my lunches are not that varied, some days soup like jambalaya or gumbo, or leftovers from previous dinners).

p.m. going to delay my walk to evening, as I'm hanging out with g.s. while wife goes to dr. apt.
Missed my walk, played guitar on deck swing early evening and totally forgot it.

7/28-Fri = Success
7/29-Sat
a.m. Walked 3 Miles, saw three hawks. One bigger one appeared to be feeding a smaller one on top of a telephone pole.
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Mon Jul 31, 2017 4:17 pm    Post subject: Reply with quote

7/30-Sun-kept snacks pretty light, but def. ate heavier at meals, no walk. Shooting for two weeks in a row with Five Green days.

7/31-Mon = Success
a.m. Walked 3 miles, bike ride with g.s. later on-his longest to date.

8/1-Tues = Success
a.m. Walked 3 M
activ's are still restricted with my shoulder. did manage some light inverted arm circles rehab stuff.
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
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oolala53



Joined: 06 Oct 2008
Posts: 7955
Location: San Diego, CA USA

PostPosted: Wed Aug 02, 2017 3:17 am    Post subject: Reply with quote

I hope you think your July looked good, because it sure did to me. Smile
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Wed Aug 02, 2017 10:44 am    Post subject: Reply with quote

oolala53 wrote:
I hope you think your July looked good, because it sure did to me. Smile


Thanks for the positive comments oolala. July felt like my way back, but leaves room for improvement. I had a manager years ago, that said, I'm my own worse critic.

8/2-Wed = Fail
a.m. Walked 3 M; longish bike ride with g.k.'s. Both came back with red faces, so this afternoon would have been too hot take a ride. I see it's 107-108 deg. F in Portland where my son's family lives.
p.m. -2nd shorter bike ride with g.s. plus swim in pool with both gk's.
Dinner at Outback, ribs, salad, and shared a pc. of cheesecake at home. also had a small number of pistachios with g.s. in the afternoon. Move on.

8/3-Thur = Success
a.m. Walked 3 M; bike ride with g.s. until his chain came off. Didn't have my tools along, so I him put on my top frame tube and came back for the car to pick up his bike.
p.m. rather extensive pool cleaning after yday's storm. Swim with g.k.'s
Dinner: smoked pork chop, mashed potatoes, cup of chicken supreme. saved a 2nd pork chop for lunch.

8/4-Fri = Success
a.m. Walked 3 M
Bike ride, so I have to restrict g.s. from this one sidewalk he likes to ride on because people have a young pitbull tied to a skinny rope near the sidewalk. A lot of people walk their dogs on this walk, so it may be trouble in the future.
p.m. long play time with gk's in pool, I'm beat.
Dinner; spaghetti and meatballs, tossed salad w/blue cheese dressing

8/6-Sun
Ate a BIT too much this weekend, but worked pretty hard both days doing yard work and helping to cut up two trees that had fallen on my now destroyed garden shed. It was all down, except the floor.

8/7-Mon(used an S day) took wife to hospital for surgery early today.
eating at odd times, and not really meals. everything is good with her.

8/8-Tues = Success
Okay, back to an N day, want to get my walk in this morning. Sun is out after another rainy day. This has been the rainiest July and August in recent memory.
a.m. Walked 3 Miles
p.m. 1-1/2 hr. of demo work, floor boards removed and cut up. ate rather lightly today, feel slightly hungry at the moment.

8/9-Wed = Fail
a.m. Walked 3 M
not a great week with wife recuperating. ate 2-1/2 pieces of pizza for dinner plus a 7.5 oz. cherry coke, not great choices.

8/10-Thur = Success
8/11-Fri = Success
a.m. bike ride with g.s. and played ball in backyard.
p.m. had an all day activity thing with my g.s.(he wasn't here in a week) and I'm kind of beat. Wife is still recuperating and I wanted to keep him from bugging her to do things.We laugh at a lot of celebrities(men) who father their first child at my age or older and what their days must be like.
8/12-Sat
a.m. Riding lots of hills on bike with g.s.-I asked him if we could take a break, haha.
8/13-Sun
a.m. Walked 3 Miles

8/14-Mon = Success
a.m. Walked 3 M; bike ride with g.s.

8/15-Tues = Fail
a.m. rainy/cloudy today; taking wife to Dr. to get her post op check up and a stent removed from her nasal passage. Not looking forward to that. Walk later hopefully.
p.m. no real physical activities today worth reporting

8/16-Wed = Success
a.m. Yard work, hauled an old bed frame out for garbage pick up tomorrow.
p.m. finished (finally) my shed demo. took longer using mostly one arm. Now I have to rent a large dumpster to throw it away.
dinner was chili-mac and hot dogs with glass of milk, coffee afterwards.

8/17-Thur = Success
a.m. Walked 3 M; bike ride with gk's.

8/18-Fri(wife's birthday)= S day
a.m. Walked 3 M
p.m.-ate a light dinner, more like lunch

8/19-Sat
a.m. Walked 3 M, humidity has been in low 70% range all week

8/21-Mon = Success
a.m. Walked 3 M
p.m. trimmed shrubs during solar eclipse-didn't look up.
late afternoon IPA to replenish liquids-
Got word my grandson was camping out with his mom at Madras, Oregon to view the total eclipse, can't wait to hear his report. It looked spectacular on tv.
Dinner: roast beef in crockpot, fresh green beans from neighbor's garden, baby whole potatoes, kaiser roll to dip in broth, coffee.

8/22-Tues = Success
a.m. 2+ hours finishing trimming shrubs-heat and humidity draining. no other phy. activ's for day.

8/23-Wed = Failure
a.m. Walked 3 M; helped daughter get her car battery charged, and lo and behold, she has a flat tire on her Rav4 at same time. Wheel would not come off after removing lug nuts? So I climbed underneath and gave it few nudges with a sledge hammer(shovelglove lying on your side), that did the trick. Returned home, and g.s. and I went on a bike ride.

8/24-Thur = Success
Dinner: salad w/blue cheese drsng, ham, potatoes, peas, coffee(ate small portions as my lack of activ's didn't make me very hungry). Been kind of low energy with my aching shoulder.

8/25-Fri = Success
a.m. Two bike rides with g.s.
p.m. Yard work; extra bike ride with both gk's. I hit the sack early, before
hunger pangs arrived.
Dinner: Hot roast beef sandwich, salad w/blue cheese dressing, corn on cob.

8/26-Sat
a.m. Walked 3 Miles
Dinner was pizza and wings, small dish of ice cream and coffee.

8/27-Sun
no walk today. not a great weekend eating wise either.

8/28-Mon(Anniversary = S Day)
Dinner at Outback-excellent-6oz. Sirloin/Shrimp on the Barbie, large salad, ice tea=way too full. No room for dessert. Wife had shrimp and Aussie Fries. She left about half the fries on her plate. tasted like the were rolled in salt to me.
Two bike rides with gk's today, and played ball in back yard after school. Typical brother and sister very competitive in spite of age differences.
Got news over the weekend that an old high school friend died of Alzheimers down in Chapel Hill, N. C. He worked most of his career for the IRS as an accountant.
8/29-Tues = Failure

8/30-Wed = Success
a.m. walked 3 M; bike ride with g.s.
p.m. worked around yard

8/31-Thur = Success
a.m. Walked 3 miles
Month of August was less than stellar, have 5 Red days this month. Didn't have any all out eatathons on S or N days. Sept. has got to be better. I'm planning that it will be better, not perfect.
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Fri Sep 01, 2017 2:56 pm    Post subject: Sept 2017 Reply with quote

9/1-Friday;(that was a quick August, mostly treading water with my lack of NoS focus) = Success
a.m. Walked 3 Miles; not happy with my activities level.

9/2-3 Sat & Sun
longish bike ride with g.s. on Sun. He's become quite the hill climber. Kept my S-days reasonable, few snacks. Booked flights to SanFran and Portland for late this month to visit family.

9/4-Mon Holiday
Walked 3 M
9/5-Tues = Fail
Walked 3 M
9/6-Wed = Success
No walk, raining most of day. Did ride bikes with gk's after school in the drizzle.
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
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Larkspur



Joined: 06 Mar 2017
Posts: 191
Location: Pennsylvania

PostPosted: Thu Sep 07, 2017 8:36 pm    Post subject: Reply with quote

We're having such gorgeous weather today! Did you get out? I was at dr appts all day but I need to get out there...
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Whosonfirst



Joined: 16 Nov 2006
Posts: 250
Location: Pennsylvania-U.S.A.

PostPosted: Fri Sep 08, 2017 1:12 am    Post subject: Reply with quote

Larkspur wrote:
We're having such gorgeous weather today! Did you get out? I was at dr appts all day but I need to get out there...
Yes I did two bike rides with grand kids, one in morning and one after school. Hope you made it outside.

9/7-Thurs=Success
9/8-Fri=Fail
Bike riding last two days. Unfortunately, my damaged shoulder hasn't helped me with resolve to not snack, while taking lots of ibuprofen.
Providing taxi service for daughter to go work, who has her arm in a sling as well.
9/9-Sat
woke up at 2:30 a.m. and got up to take more pain killers and didn;t get back to bed, so I'll be dragging around 9:00 p.m. tonight
We're having fried chicken from the deli for dinner.

9/11-Mon = Success
a.m. Walked 3 Miles
Dinner: Italian wedding soup & Lebanon bologna and fried egg sandwich, coffee.

9/12-Tues = Fail
a.m. Walk 3 M

9/13-Wed = Success
a.m. Started out at Dr's apt for shoulder. They said I lost 13 lbs since last visit(fully clothed), so that was the highlight. Headed to Phy. Therapy before Insurance will spring for an MRI, normal protocol, was expected.
Raining so, walks will have to happen later today.
p.m.-No walk, but bike riding with g.k.'s. Doc started me on 7 day protocol for steroids(oral) and feeling pretty good. I experienced these twice before after injuries, and it's easy to see how athletes liked to use them before they were illegal. Will take something else for nerve pain in my rib cage. I haven't taken prescr. drugs for a long time.

9/14-Thur = Fail small but still red
a.m. long bike ride with g.s., went to park where he played a while. Lots of hill climbs there and back.
Slept like a log last night, more like the living dead, since I felt like a zombie most of the morning. Not sure I can continue that med. Have my first shoulder phy. therapy on Tuesday.

9/15-Fri(today would have been my parent's 87th wedding anniversary-they eloped to Hagerstown, Md. to get married during the depression)= Success
a.m. Bike ride with g.s. before lunch after his nursery school.
p.m.- Grandson rode without training wheels the first time we tried it. I was prepared to run along side, but doubt I could have kept up with him. He's four years old, and by far the easiest person I've taught to ride in our family.

9/18-Mon = Success
Weekend wasn't too overboard as to snacks or meals. But then my activity level wasn't very good. Glad to be back to a Monday. Probably didn't think that too often when I was still working, even though I mostly liked my job. Often loved things about it, or certain projects.

9/19-Tues = Fail
a.m. first day of phy. therapy for shoulder, left me somewhat sore, but not terrible. She said I have might have some damage to my labrum, judging from a popping noise. Hopefully not. I said that I thought labrum injuries were especially painful, and right now mine isn;'t too bad, of course I can;t do much with it either.
9/20-Wed = Success
a.m. Walked 2M in light drizzle at 4:30 a.m.

9/21-Thurs = Success
a.m. Walked 2 M(4:00 a.m.)
Rode bike with g.s.
p.m. Walked 3 M(mid afternoon, too hot)

9/22-Fri = Success
a.m. Second day of PT went well, shoulder felt fatigued, but not the pain of previous PT's. Hoping to avoid another surgery and lengthy rehab.
No walks today, but rode bikes as usual with both gk's.(twice).
Dinner was smoked pork chops, baked potato(sour cream) and cole slaw.
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