Exercise Check In for 8/16/18

[Mamabug]

7 checked in this last week.

GOALS REACHED:
4 made goals
1 made a partial goal
GOALS MISSED:
1 did not make goals
Other:
1 new member is joining in and has set a goal for this week

For new Exercisers:
Feel free to join us. You set your own goals. You can keep the same goals week-to-week, or modify them. You decide if you accomplished them. Check in once a week to let us know how you did last week, and to set goals for the following week.

[Mamabug]

Did not make goals

Here were my goals for last week:

1. Average of 2,000 steps per day.
2. Exercise at least 4 times out of 7 days. Silver Sneakers, Wellness Center, PT, chair exercises or something else.

Thurs - 1796 steps
Fri - 1459 steps
Sat - 1761 steps
Sun - 1414 steps
Mon - 1723 steps
Tues - 1544 steps
Wed - 1297 steps

Total = 10,994 = 1,570 average

I didn't exercise. At all.

I've mentioned that my functional medicine changes have simply been taking a lot of commitment and energy. I'm doing OK with the food changes at this point. But, this past week, we've been continuing to work at purging our kitchen of plastics. That has also meant exchanging them for replacements for food storage and cooking utensils, etc. That has involved multiple conversations as hubby and decide what goes and what to replace it with, weighing different options, decision-making, making purchases, etc, etc. We've also begun to look at doc's recommendations for other lifestyle choices that involve environmental toxins. That involves more weighing options, more decision-making, and more purchases.

And more mess. Amazon boxes. Walmart bags. New products lying around the house until we empty cupboards of old products and decide where to put new ones. Ohhh. And, a couple of weeks ago, in an unrelated move, we purchased a used oak dining room set to replace the kitchen table and chairs we had in our DR. But, we haven't gotten rid of the old yet, so both are currently cluttering our DR.

I've experienced a lot of stress, this week, related to all of these changes. Exercise probably would have been a good strategy to manage those stresses. But, alas. It fell by the wayside.

The upside of this is that I know that exercise is coming as another piece of Dr. Garrett's protocol. So, I will need to begin doing better when that happens. And, when it comes, exercise will be the new strategy I'm working on and these other changes will, hopefully, have fallen somewhat into place and become somewhat more routine.

The other upside is that I know that I can't continue to have such off-exercise-weeks, even if I have a "reason" or "excuse".

I'm a big believer in S.M.A.R.T. goals. S.M.A.R.T. goals look like this:
S: Specific. A specific goal has a much greater chance of being accomplished than a general goal. A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days per week.
M: Measurable. When you measure your progress, you stay on track. It should include how much or how many. For example, "3 days per week" or "30 minutes per day".
A: Attainable. Your goal should be realistic for you; something you can attain. Don't be overly ambitious or too extreme, but choose a goal that is realistic for you.
R: Relevant. Set goals that are important to where you are in your life right now. A goal that might have been relevant five years ago may no longer be a good "fit" for you.
T: Time-Bound. Since we are reporting on a weekly basis, this is sort of already built in to our goals. Please report on your exercise from Thursday through Wednesday. Sometimes, a time-bound goal relates to a planned completion date of a long-term goal.

So, I'm revising my goals to make them more relevant and more attainable. Hopefully, after some time, I'll be able to increase them again to match where they are now. My 4 days of exercise might be less likely to include Silver Sneakers and Wellness Center, and more likely to be something simpler and quicker here at home.

Here are my new goals:

1. Average of 1600 steps per day.
2. Exercise at least 4 times out of 7 days. Silver Sneakers, Wellness Center, PT, chair exercises or something else.

[Boudreaux]

A lot of changes for you Mamabug but it sounds like you are going about it in the right way and every change you mention is a great idea IMHO. Glass containers for us (see through), bamboo or steel utensils and cast iron cookware (we cheat on this one sometimes). Have you stopped using the microwave yet?

[Seasha]

Good to hear that you modified your goal, Mamabug, amid the concentration of the dietary changes. Both ways, you are doing what you can for better health!

I had a busy week and managed to make and exceed my goal. Babysat one morning with my active toddler grandchild, harvesting in the garden two mornings, canned 8 jars of "Dilly" green beans, and vacuumed one day. I also got a lot of walking one day... I had a Dr appt and all the handicap parking was taken up, so I had to walk the equivalent of 1 1/2 blocks with my walker. Then I went grocery shopping and more walking!

I hope to continue with my goal of 4 days of exercising for the next week.
Hope you all have a wonderful week ahead! Keep moving

[jjs]

I didn't ... but I did ... kind of?

I'm just wiped out. Family came to town last Sunday and left yesterday morning.

1. Walk to the edge of the woods daily. I met this goal in that although I did not do that specific walk daily, we did go to thrift stores and a few other places the days my family was in town. I had to sit down at each place (couldn't keep up), but I did my absolute best, so I consider this goal as being accomplished. I also got some organising done, small garden things, and a few canner loads of tomatoes with help.

2. Stretch daily. This is the goal I am disappointed about not meeting daily. I cannot think of a valid excuse. Shame on me!

3. Rebound at least 2 minutes twice a day (the light "health bounce" for the lymph system). Almost none this week, but I was busy with company all week and my rebounder is in a public place. I guess that's a valid excuse?!

Seasha, I'd love to try the dilly beans and I think I'd die with all that walking though - good for you!!!! Maybe I just need to get the hang of my walker still??? but it doesn't seem to help any better than the cane. Not sure what the deal is.

Mamabug I like your S.M.A.R.T. goals thanks for sharing. No sense in setting goals that are really just setting ourselves up for failure!!!

I think my goals are realistic, so I'm going to give it another go as is this week.

[msgijo]

Made Goals

Walked over 5K steps on 6 of 7 days and averaged 6360 steps/day .

Thu 4866
Fri 7256 (finally finished cutting grass in backyard)
Sat 6058 (chicken feed to bins - 2 bags)
Sun 5423
Mon 6646 (was too sleepy to be still so I paced around the house piddling)
Tue 7736 ( 1.5 hours volunteer work)
Wed 6537 ( media room at church)

I have felt so out of it this past week. I can't blame humidity/dew point. I have just not had any energy. I will keep the same goals for next week (5K steps on 5 of 7 days OR average 5K steps each day) simply because I have some commitments which should enable me to meet my goals next week. But I sure do hope that I can catch some desire to do more than sleep .

jjs - Great job on partial goals ! I am sure that it was difficult to find time to do things that you wanted to do with visitors around. Next week should be much better!

Seasha - Great week ! It always felt like a success when I canned produce that I had grown, so you must be proud of having some summer put away for winter months. Keep up the great job.

Mamabug - Good week even without meeting your goals ! I imagine that you have done more exercise than you are taking credit for with unpacking boxes, cleaning out cabinets, and still sticking to your diet. Your new goals seem better for you at this time. Hope that next week is much better for you.

Hope that all have had a great and productive week and that it continues into next week .

[Mamabug]

... Glass containers for us (see through), bamboo or steel utensils and cast iron cookware (we cheat on this one sometimes). Have you stopped using the microwave yet?

We haven't replaced our utensils yet. I sort of wonder how urgent that is since they don't touch the food for very long. Not as long as food is in food storage containers or baking in the oven. I might ask Dr G tomorrow. I thought about just asking for new ones for Christmas. But maybe he'll recommend sooner.

And, yes. We've stopped using the microwave. Didn't get rid of it cuz son still uses it for himself. But when he cooks for me, he doesn't.

[KoKo]

Made Goals

Hi everyone

I made goals, but they were not easily accomplished.

My 5 walks at 30 min each were probably equal pauses to steps.

The 30 min up and active 4X a day went ok, as did my stretches.

I got myself into 2 physical predicaments this week whereby I needed to call my sister to come over to help me.

I blame the high dew point and humidity. The temp was only mid 70's, so I didn't turn the a/c on. Big mistake! After my sister helped me, we looked at the weather report and sure enough, the dew point was 75! and humidity was 100%!

I have to feel chilly in order for my nerve signals to work to the best of their ability, and sometimes I just want to enjoy feeling comfortable, darn it.

I am going to take this week off from the 30 min walks goal. I'll try walking for less time, and see how that goes.

Wishing everyone a good week ahead (including me).

[msgijo]

KoKo - I am so sorry to hear that you are at a point where you are having to put away some of your goals for a time. Surprising enough, even tho the same weather pattern is holding here (high dew point and high humidity) I am not having the same problems that I did a few weeks ago.

I am sorry that you feel that you can't just be comfortable when doing things - that you have to be cool for your body to cooperate with you. I know that i miss just sitting in the sun - the warmth of it soothing my body is definitely a thing of the past now .

But getting into 2 predicaments within a week where you needed to call for help is NOT a good thing!
I realize how much you feel the need to keep moving and applaud you for that, but your safety has to be considered too.

I know that you will continue to push to do as much as you are able to. Just please be careful! Hope that this week is better for you !

[Seasha]

I'm sorry too, KoKo. You keep that AC on regardless of the temp! I always check on the weather each day from Weather Underground or Weather Channel or something similar before I plan my day. They always list other things besides the temp.

It's good you're listening to your body and adjusting your goal for the week.
Stay well cooled and hydrated!

[KoKo]

Thank you msgijo and Seasha for your kind support.

Whenever I get into a predicament, my sister (and brother-in-law) and I try to figure ways to prevent it from happening in the future.

The first predicament was the inability to stand up from sitting. The more I tried, the weaker I got. And then I got scared and my body reacted to the fear by stiffening up. More anxiety, then more confused nerve signals! The a/c had been off all day.

The second predicament was when, somehow during the night, I slid down on my recliner (I sleep in recliner at night) whereby my legs were hanging off the footrest, almost to my knees. I tried and tried and tried to slide myself back up towards the head of the recliner. Again, the more I tried the weaker I got, and then the fear set in, and then the whole body stiffened from the anxiety. The a/c had been off all night.

My sister came over and grabbed the cushion (which is in my chair for my tailbone) and slid me up to the top.

Both times I did not have the a/c on, which caused the extreme weakness, rendering me unable to have the strength to move my body in the ways I needed to.

My sister put some non-skid material under my cushion in the chair to hopefully prevent the cushion from sliding, and I keep my a/c on now when temp, humidity, or dew point are in my danger zone.

Something that I definitely need to work on more is keeping myself calm during a predicament, as it makes everything so much worse, and the physical ramifications from getting panicky last for quite awhile.

Good news ~ with the a/c on, I did a 30 minute walk on Saturday, have been getting up and down from sitting position with no problems, and have been able to scoot myself in the chair when needed.

[jjs]

Hi everyone

I made goals, but they were not easily accomplished.

My 5 walks at 30 min each were probably equal pauses to steps.

The 30 min up and active 4X a day went ok, as did my stretches.

I got myself into 2 physical predicaments this week whereby I needed to call my sister to come over to help me.

I blame the high dew point and humidity. The temp was only mid 70's, so I didn't turn the a/c on. Big mistake! After my sister helped me, we looked at the weather report and sure enough, the dew point was 75! and humidity was 100%!

I have to feel chilly in order for my nerve signals to work to the best of their ability, and sometimes I just want to enjoy feeling comfortable, darn it.

I am going to take this week off from the 30 min walks goal. I'll try walking for less time, and see how that goes.

Wishing everyone a good week ahead (including me).

Goodness. I feel for ya; hang in there!!! I have done the same thing recently - not turning the ac on because the temp was lower and not thinking about the humidity and such. You'd think we'd have learned by now, but it seems some things must be re-learned over and over again.

Praying your week since has been one of recovery.... I did see your update that you were able to do the 30 minute walk and such on saturday

[KoKo]

Goodness. I feel for ya; hang in there!!! I have done the same thing recently - not turning the ac on because the temp was lower and not thinking about the humidity and such. You'd think we'd have learned by now, but it seems some things must be re-learned over and over again.

Praying your week since has been one of recovery.... I did see your update that you were able to do the 30 minute walk and such on saturday

Thank you jjs!

I hope you have a wonderful week, and are able to accomplish your desired goals!

[Boudreaux]

better late than never...

Thurs - 10096 steps
Fri - 15777 steps
Sat - 12560 steps
Sun - 10071 steps
Mon - 6988 steps
Tues - 11667 steps
Wed - 11856 steps

Caught all of my step goals except for Monday. The nature of my work on Mondays keeps me at my desk for more of the day. I need to figure that on out.

I managed to get a little over 60 flights for the week. These continue to be a challenge for me and I need to figure out a way to incorporate them into my daily routine.

Nice job getting after this week y'all.

Keep it going.

[KoKo]

Thurs - 10096 steps
Fri - 15777 steps
Sat - 12560 steps
Sun - 10071 steps
Mon - 6988 steps
Tues - 11667 steps
Wed - 11856 steps

Caught all of my step goals except for Monday. The nature of my work on Mondays keeps me at my desk for more of the day. I need to figure that on out.

I managed to get a little over 60 flights for the week. These continue to be a challenge for me and I need to figure out a way to incorporate them into my daily routine.

Nice job getting after this week y'all.

Keep it going.

Boudreaux ~ you did terrific!