Dancing December 2017 Step Goal Challenge

[benvegi]

Thanksgiving through New Year's:  The hardest time of the year to maintain weight & reach step or exercise goals.

So,  a new step/weight goal challenge to keep you motivated throught the Holiay season.

How It Works:

The purpose of this challenge is to keep track of your daily step goals for December 2017. This is not a competition to see who can do the most amount of steps, 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 30 for the month can you hit your goal.

Some of you might have a constant goal of 10k steps every single day and some might have a variable goal throughout the week, for example.
Monday -> Friday = 10k steps a day
Sat & Sun = 6k steps a day
Regardless of how you structure your daily goals, the only thing that matters for this 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 / 30.

Optional
3) Post either your constant or variable (anything you want) goal.
4) Keep track of the # of daily goals achieved / 30.

The optional items list has grown over the past months. That's why the title has steps in (). In the end it's about setting goals and improving habits. So the optional items can really be anything. Running, biking, weight lifting, food goals, etc. Some will add a goal that is not daily - ie. wanting to do so many strength training workouts in the month - so you might be aiming for a number that is less than 30 for some goals -- maybe 5, 10, or 15. Really, it's just completely open.

Injury Notice
If you injure yourself during the month and decide scale back the number of steps due to the injury, then all you have to do is adjust your daily step 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.

[benvegi]

My goals for December: Steps 10 k per day, Floors, 35 per day, Miles 5 per day. Plus Yoga exercises each day.

December 1, Steps 16.3 k, 51 floors, 7.4 miles

12/2, steps16.2 k, 47 floors, 7.31 miles

12/3, steps 18.3 k, 54 floors, 8.4 miles

12/4, steps 15.4 k, 60 floors, 6.97 miles

Month to date progress:

steps 4/31

floors 4/31

miles 4/31

yoga 4/31

@Scott | Baltimore

[Topsywoemount · Accepted solution]

Thanks benvegi, I know I need this accountability check! Actually, I’m killing it right now but I’m going to stay with my parents for two weeks for the holidays, and they consider red meat and eating out a regular day so it’s gonna be rough! Also no gym membership there 😢, and going to have to spend most of time with limited mobility parents...luckily helping around house some for steps!

So...my step goals thru the 12th are at least 10k a day and weights at least 3x a week, staying on diet every day but the 9th.

From dec 13th-26th, goal is maintenance mode. No more than 4 cheat days/days of eating over 1800 calories. Goal to avg 8k steps a day during that time and lift free weights 2-3x week. 

12/7: steps: 14, 225

          Weights: 🙂arms and abs

          Net cals: -588

12/8: steps: 10,244
          Weights: 🙁
          Net cals: too many/ not logable 

12/9: steps: 11, 648

         Weights: 🙂 arms, legs

          Net cals: too many/not logable

12/10: steps: 19,000
           Weights: 🙂 full body
           Net cals: too many/not logable

12/11: steps:10,300
            Weights: 🙂 full body
           Net cals: -1000

12/12: steps:11,030
             Weights:🙁
             Net cals: -750

12/13: steps:

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12/14:  steps:
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12/15:  steps:
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12/16:  steps:
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12/17:  steps:
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12/18:  steps:
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12/19:  steps:
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[benvegi]

Topsy, Sounds great! 

Quitting all meat beef, pork, chicken, turkey was not easy for me, solid meat & potato man at the time. Wife had to quit for health reasons & I had to join to help.  Took about 6 months to adjust, lots of really bad vegetarian recipes out there!  

Main thing is to limit that stuff when you can, go with the flow when you can't 

Ben

[benvegi]

Tuesday

My goals for December: Steps 10 k per day, Floors, 35 per day, Miles 5 per day. Plus Yoga exercises each day.

December 1, Steps 16.3 k, 51 floors, 7.4 miles

12/5, steps 13.9 k, 48 floors, 6.26 miles

12/6, steps 13.6 k, 28 floors, 6.1 miles, spent this day cutting up big walnut logs for my woodturning hobby. 

Month to date progress:

steps 6/31

floors 5/31

miles 6/31

yoga 6/31

[benvegi]

My goals for December: Steps 10 k per day, Floors, 35 per day, Miles 5 per day. Plus Yoga exercises each day.

December 1, Steps 16.3 k, 51 floors, 7.4 miles

12/5, steps 13.9 k, 48 floors, 6.26 miles

12/6, steps 13.6 k, 28 floors, 6.1 miles, spent this day cutting up big walnut logs for my woodturning hobby. 

Month to date progress:

steps 6/31

floors 5/31

miles 6/31

yoga 6/31

[Topsywoemount]

I would struggle w that for sure, esp since I avoid soy products due to their hormonal impacts. Do you feel healthier? I eat more meat when I diet than when I don’t, since I’m focused on having a lot of protein so I don’t lose muscle. I supplement meat with plant based protein powder and eggs and still don’t eat as much protein as myfitnesspal recommends...I imagine being vegetarian makes reaching protein goals even harder.

[benvegi]

Protein intake of 0.8 grams per pound of body weight seems to be the suggested level in this county, It is way to high. Too much protein can damage your liver and kidneys. (you may not know until later in life)

I get around 50 grams of protein on an average day and have not suffered any muscle loss. How do I feel on a basically vegetarian diet?  WONDERFUL! 

Here is part of an article from https://www.drmcdougall.com/misc/2007nl/apr/protein.htm about protein you should read, here is just a short excerpt from it

The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein.  This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day.  This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly useable protein and white potatoes would provide 64 grams of protein.8 

Our greatest time of growth—thus, the time of our greatest need for protein—is during our first 2 years of life—we double in size. At this vigorous developmental stage our ideal food is human milk, which is 5% protein.  Compare this need to food choices that should be made as adults—when we are not growing. Rice is 8% protein, corn 11%, oatmeal 15%, and beans 27%.8  Thus protein deficiency is impossible when calorie needs are met by eating unprocessed starches and vegetables.

The healthy active lives of hundreds of millions of people laboring in Asia, Africa, and Central and South America on diets with less than half the amount of protein eaten by Americans and Europeans prove that the popular understanding of our protein needs is seriously flawed.

[GershonSurge]

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@benvegi@benvegi wrote:

Protein intake of 0.8 grams per pound of body weight seems to be the suggested level in this county, It is way to high. Too much protein can damage your liver and kidneys. (you may not know until later in life)

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Ben, nice to see someone here who is following the WFPB way of eating.

The correct number is ,8 to 1.2 grams of protein per Kilogram. This works out to about 13% of the calories in protein if a person is eating to maintain weight. If they are eating to lose weight, they should still get 13% of their calories in protein. That will be more than enough.

The hardest thing for me to give up was all added fats including vegetable oils. Now my macros are usually 81 carbs, 6% fat and 13% protein.

[benvegi]

You are correct, should have read KG. Thanks for pointing this out.

We just do this naturally as we are long term vegetarians WFPB. We use
olive oil exclusively almost to the level of the Med diet idea.

Trouble is most people just "clam up" if I suggest they could try this as a
weight loss or health improvement idea.