Wednesday Wellness Check July 9, 2025

 


     It's a new month of Wednesdays; though I did not post last week, I started tracking. I'm going to use midweek again to check in and keep the same goals as I've had previously. 

Lose five pounds. To be clear, this is 5 pounds for the month, not the week. If I could stretch to 6.5, getting that extra 8 ounces off, I'd be ecstatic. I weighed myself on July 1 but didn't get today-was down 1 pound since losing the post vacation weight gain. Better than gaining.  

Walk 10 miles per week. Definitely on target . 

Strength and weight resistance exercise two hours per week. This has been closer to 1 hour, 2 /10 minutes session 3 days a week. 

Ensure I have at least six fruit and veg servings per day with at least three being vegetables. I had a carb heavy weekend but improved by Sunday. 

Resume 16-8 intermittent fasting, meals/ snacks only between 12-8, but aiming for nothing past 7:00. The 8:00 gives me flexibility for nights like trivia that doesn't start until 7:00. Friday and Saturday we're thrown off, but did better Sunday- yesterday. 

Calorie deficit tracking. Still too high on average, the carb heavy does that so an area to focus. 

     This helps me both be honest with myself but moreso, gives me a strategy. It's five weeks now to my knee recheck. While I was dreading that the notes are going to show my weight is higher than my post surgery check-up, I look back to posts a year ago where I was both frazzled from work, trying to prepare for a medical leave, and in daily pain, even when doing nothing physical. The change since getting the new knee is nothing short of wondrous for me. So, if the scale at Tria makes me cringe, I'll at least know I'm in better overall health than a year ago. 

Comments

  1. AnonymousJuly 9, 2025 at 8:31 AM

    You did well! Congrats on the walking, strength training & the 1 lb lost. You are heading in the right direction! And, tracking is such an important tool for me, as well. - Hawaii Planner

    ReplyDelete
    Replies
    1. SAMJuly 10, 2025 at 7:08 PM

      I keep at it, even with the snacky days!

      Delete
  2. AnonymousJuly 9, 2025 at 10:32 AM

    Well done - we are having another heatwave in the UK so I am avoiding the sun x

    ReplyDelete
    Replies
    1. SAMJuly 10, 2025 at 7:08 PM

      I'm sure it's very draining with no relief.

      Delete
  3. BelindaJuly 9, 2025 at 11:32 AM

    Yes, staying the same is much better to me too than gaining. I gained 13 pounds from iv fluids last week and have gotten 8 off so far. It’s a work in progress. I’m so glad your new knee is doing so well for you. I would do it all over again in a heartbeat. Good job on the 6 fruits and vegetables each day. That is such a good goal.

    ReplyDelete
    Replies
    1. SAMJuly 10, 2025 at 7:09 PM

      I remember the water weight and swelling after surgery. It was hard to see, but part of the healing process.

      Delete
  4. JulesJuly 9, 2025 at 4:32 PM

    Thats a great achievement with your exercising. I only wish I was doing half as well. Xx

    ReplyDelete
    Replies
    1. SAMJuly 10, 2025 at 7:10 PM

      The walking is easy but I have to be intentional about weight and resistance. I wish that came easier.

      Delete
  5. TamaraJuly 9, 2025 at 8:55 PM

    This comment has been removed by the author.

    ReplyDelete
  6. TamaraJuly 9, 2025 at 8:55 PM

    So many small wins there, Sam, congratulations! It's about forward progression, not perfection, so I hope you give yourself a well earned pat on the back.

    Tamara / My Retirement Journey

    ReplyDelete
    Replies
    1. SAMJuly 10, 2025 at 7:10 PM

      I feel pretty good so that's a good win. Poor eating immediately impacts my stomach and digestion.

      Delete
  7. GinaJuly 10, 2025 at 3:19 PM

    I could stand to lose a few pounds myself...like my dietician would say, its all about forming new habits and making small sustainable steps.

    ReplyDelete
    Replies
    1. SAMJuly 10, 2025 at 7:11 PM

      Avoiding snacks late, getting those walks in help me the most.

      Delete
  8. SharonJuly 10, 2025 at 7:55 PM

    It sounds like you're doing well!

    ReplyDelete

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