JUMPING June Step Challenge

[Baltoscott]

The MAYhem step challenge is nearly over so it’s time to start thinking about next month.  Maybe some JUMPING JACKS spread through your June walks/runs? 

   
How It Works:

The primary purpose of these monthly challenges has been to keep track of your daily step goals for the month; though many of us track other things as well, like body weight exercises, sleep, trips to the gym, logging food, etc. This is not a competition to see who can do the most of whatever, instead it is a challenge to measure your consistency. So whether you do 1k, 5k, 10k or even 40k steps a day, this is measuring how many days out of the monthly total you can hit your goal.

Some might have a constant goal of 10k steps every single day and others might have a variable goal throughout the week, (and some might even plan days off!) for example.
Monday -> Friday = 10k steps a day
Sat & Sun = “6k steps a day,” or “not tracking”

Regardless of how you structure your daily goals, the only thing that matters for the monthly challenge is whether or not you reach what you set out to do.

Suggested Posting Format
1) Post either your constant or variable step goal.
2) Keep track of the # of daily goals achieved out of the monthly minimum and or monthly total

Although you certainly don’t have to post daily, you’ll likely stay closer to what you set out to do by updating the thread several times/week

Injury Notice
If you injure yourself during the month and need to scale back due to the injury, then all you have to do is adjust your goal for that period. If you normally do 10k steps a day but pull a hamstring and decide to do minimal walking (2k steps a day), then all you have to do is change your goal.

[GershonSurge]

I decided to go back to posting my schedule for each day as it works. (See my Trendweight for the last 4 weeks and three months if you are interested. There is a "confounding variable", which I'll explain on a private message if you want to hear about it.)

@Jotex,

You are at what is called a "teachable moment" by many who teach about a healthy diet. Consider this a good thing as it can lengthen your life by decades.

My first recommendation is to change your goals for the rest of the month to the maximum number of steps that doesn't cause pain. Probably about 4,000 steps a day. These steps should be taken slowly and not in a walk. If there are times you are suddenly in danger of falling because of the joint pain, use a cane everywhere. I went through this for about six weeks in 1916, and resolved an Achilles tendon issue without drugs or fanfare. I also lost 21 pounds during the same period. 

Osteoarthritis can't be completely reversed, but often, it can be dramatically improved to the point where there is little pain. If there is no further damage to joints, they may eventually wear into a comfortable shape. I suggest you read this article by Dr. McDougall. I know you aren't in favor of a plant-based diet, but there is one change you can make to possibly avoid hip surgery. That's eliminating all dairy products from your diet. If you can't do it all at once, take small steps. This will also improve rheumatoid arthritis. People who have one often have some of the other, also.

@Ennay,

I hope you have a steady recovery from your sinus infection. The last time I had one (back in 1994 or so) I ate the hottest burrito I could find. You know, the kind that causes sweat to form on the forehead. Shortly after, all the liquid ran out my nose and the sinus infection was cured. Can't hurt (except in the morning) 

@SeleneD,

Looking forward to hearing more dogma from you.

[Ennay]

16.5 steps yesterday.  about 8K intentional and the rest just living life. Plus since my daughter's flight got in at midnight I got almost 1K steps on today before I got to bed.

@JotexI hope your hip feels better. 

[Jotex]

@Ennay — thanks. It’s bearable as long as I walk slowly.

@GershonSurge — thanks for the link to the article. I’ve tried glucosamine. No positive effect, just gastrointestinal problems as I may be allergic to shellfish.  I have reduced my dairy intake, but can do a bit more {or rather, eat less}. However, I can’t get my motor running in the morning without coffee, and need a little lactose free milk in that. I guess I could try sugar-free non-dairy creamer, but I don’t think that’s particularly healthy {or tasty!}.

As far as giving meat up, well, you were right about me. But perhaps I can reduce (e.g. not every day). 

Anyway, thanks for all your tips. I’ll try to stay off my treadmill awhile to see if things improve. I also have an appt to see my dr next week. 

[SeleneD]

June 24

• 8,000 steps

[SeleneD]

June 25

• 10,000 steps
• Dance

[Baltoscott]

June 26

900 JUMPING JUNE JACKS (a set of 30/day)	26/30
15K steps/day	25/30
1 pushup/day	26/30
16 weight-lifting days	13/16
50 floors or more for 20 days	19/20
Sleep 6+ hours 12 days or more during the month	6/12

Yay!  I hit my sleep goal again!

@Jotex -- I hope the hip issue resolves itself quickly.  Maybe some non-jarring stretch/strengthening exercises.  Maybe stop the jumping jacks for the rest of the month?  
That would kind of suck since you are so close to the end of the month ;-), but the jump part can be hard on joints.

I try to stay out of the diet wars, but I do think it is a good idea to avoid highly processed fake foods.  The little bit of milk you put in your coffee would be much better for you than alternative manufactured "creamers."  I suppose you could try soy or almond milk (they seem to be all the rage for folks that are concerned about milk), but to be honest I'm a little suspicious of food products that don't have any semblance of "milk" in their natural state being processed into a milk-like substance.  

[GershonSurge]

@Jotex,

The little bit of milk in your morning coffee won't hurt anything. Like @Baltoscott, I'm suspicious of any of the nut milks only because I try to avoid any processing. Besides, for the same money, a person could buy a good bit of nuts.

[A_Lurker]

@Jotex- hopefully as I read on I'll see that you've seen someone about that pain.  Minor aches and pains can be written off to doing to much at times.  However, pain is your body's way of screaming stop.  You definitely should get it looked at.

[A_Lurker]

Thanks all on the good thoughts.  I had an initial in person interview today and a few hours later they sent me more information and confirmed that they would be setting up another interview next week.  It feels promising.  The only thing is I haven't got all the chores I wanted to get done... major issue if I suddenly go back to work. 

[A_Lurker]

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@A_Lurker wrote:

1) 11,000 steps each day

2) daily push ups (1 or more)

3) 7h sleep average each week

4) decluttering/cleaning/yardwork each day

5) checking in each day

1) 18/30

2) 26/30

3) week 1 (7h36m), week 2 (7h2m), week 3 (5h 58m), week 4 (6h30m), week 5 (so far) 7h15m

4) 23/30

5) 5/30 (yikes)

I think the best thing I can do it start reporting on the day before. Last night I was very low on steps and finished the 11,000 a few minutes before midnight. There might have been some light jogging in the basement to get there. At that point I needed to get sleep so I didn't post. Today of course I was over 11K by 8pm.  I'm off to have lunch with a friend tomorrow (out of town, so time in the car), but will do plenty of steps before I leave.  

We've got heat warnings Fri-Sun I think (which is part of our long weekend) but at least the pool is open.  It needs another vacuum, but that's okay to do when the weather is hot... swim after. 

[Jotex]

@Baltoscott, @GershonSurge, and @A_Lurker. -- thanks for your concern and tips. Will stick to my lactose free milk and avoid the 'artificial' creamers inc,using those derived from nuts (taste nasty in coffee, too). I have neglected my exercises with weighs this month, so may have not done my other muscles any favors. I do the jumping jacks on my Bellicon trampoline which is non-jarring. Want to at least finish the month on those! I am not going to make my weight loss goal for sure. .... 😐.

@Baltoscott -- congrats on reaching your sleeping goal again. 🎉

@A_Lurker - good luck on your next interview. And try to not 'stress out' about those jobs that haven't gotten done yet. I'm learning to accept that if things don't work out as I planned to just take it for what it is. We can after all only do our best. 

[GershonSurge]

@Jotex,

Good advice for @A_Lurker to not stress out if jobs don't get done. I've been learning to work on one big project at a time instead of several big projects. I shoveled the rocks for what seemed like a long time, but I estimated I moved almost a ton of rocks from the front yard to the back yard. Now, I'm focusing on the painting the deck until it's done. When it is, I won't care how many days it takes.

My chore list looks pitifully short, but if I burn more than around 3100 calories a day, something starts to hurt or I lose my motivation. I need to accept that doing one thing precludes doing something else. 

I've started making tables for time spent on each project without setting a date for completion. For instance, here is one for a book I'm listening to while doing other things. It's small, but you should get the idea. Each little block is a minute of listening time. The yellow highlights are the stopping points. Eventually, I'll have paper tables posted around the house so I don't need to use the computer. For instance, I could have one for each time I cut the grass posted in the garage.

[Baltoscott]

I like the mini-tramps for indoor workouts and the bellicon is a good one @Jotex.  

I will post the July challenge soon.  Any thoughts on a name?  Last year I think it was Jubilant July.  

[GershonSurge]

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@Baltoscott wrote:

I like the mini-tramps for indoor workouts and the bellicon is a good one @Jotex.  

I will post the July challenge soon.  Any thoughts on a name?  Last year I think it was Jubilant July.  

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July's fifth would be a good one for drinkers. Or July Five. Add five of the exercise of choice to each day. 

[SeleneD]

June 26

• 10,000 steps
• Swim, 42 laps
• 

[Jotex]

June 27

- 11,000 steps (daily average) - 18/30

- 900 Jumping Jacks 30 x 30 days - 27/30

- Weights — 12/30 days - 9/12

- Lose 2 kilos (4.4 pounds) [CW 66.8 kg] — I’ll only report this end month)

Took it easier yesterday (no treadmill) and clocked 6,000+ on my fitbit. Wore a nice watch in the evening as we dressed up a little to attend a 4th July party at the U.S. Ambassador’s residence in Bern. Reckon I had another 3,000 steps (shame I can’t add those steps manually!). However, I did do my 30 JJs on the bellicon when we got home. 😊

Pic ofmy hubby Peter and me with the Ambassador and his wife. 

[NellyG]

28 June

10,000 steps a day                                                     25/20

Swim 2x per week                                                      8/8

Dance 6 hours a week (minimum)                          4/6    16/24

One Coach workout or bike ride per week              4/4

@Jotex  nice photo! Which man is hubby? I reckon he's the guy on the right?

[Jotex]

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@NellyG wrote:

28 June

@Jotex  nice photo! Which man is hubby? I reckon he's the guy on the right?

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Yes, sorry @NellyG. From l to r, Mrs McMullen, Ambassador McMullen, me and then my husband, Peter.  They also had a beautiful lily pond! 😍

[Baltoscott]

Stupid commuter exercises ...

Biked to station and got on the train this morning. Checked for my ticket and discovered it was at home ... in my wallet.  Got off train. Biked home. Biked back.  Already have 20 miles biked today!

[Baltoscott]

Nice pics @Jotex and @SeleneD