Jumpin' June 2017 (Step) Goal Challenge

[A_Lurker]

How It Works:

The purpose of this challenge is to keep track of your daily step goals for June 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 100,1k, 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.

Oddly enough, the optional items keep growing, that's why I changed the title slightly.  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 would be aiming for a number not necessarily out of 30.  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.

[Baltoscott]

June 11:
Goals
10K steps/day -- 11/30 + 17K bonus steps
1 Pushup/day -- 11/30 + 64 bonus reps
14 lifting days -- 4/14

[Dave001]

Day Twelve 
1. 10,000 steps/day. I will be consistent in June!
12/30

2. Running. I will run 70 miles during the month.
30.9/70

It might only be lunchtime on Monday, but somehow I've hit my goals for the day already. 

A Monday morning run deserves a delicious Monday lunch...

Fast run, slow lunch!

[Bhuvana]

Day 10 & Day 11: I am little embarrassed to post my update as everyone is on track and progressing really well for this month. I didn't meet any of my goal during the weekend as I was sitting on tennis court all weekend in-spite of heat warning. My daughter was competing in a tournament where she got toasted in that humidex of 40 C. So literally both of us got sun burn even though repeatedly applied sun screen. :(. 

1) 13 k step goal  - 9 out 11 /30
2) Run - 10 days - 2/10
3) Active minutes: 30 + - 9 out 11/30
4) Plank: - 8 out of 11/30 
5) Push up : 8 out of 11/30  

[GershonSurge]

Had my first run today after falling. It went well. 

I may be changing my attitude towards getting another 10,000 step streak and focus on less frequent, but longer runs. 

[JenniferinFL]

10k steps 12/30

.5 hour activity 12/30

1+ pushup 11/30 (Starting: 1 reg 4 modified, Best so far: 25 modified Total: 134)

1+ crunch 11/30 (Starting: 10, Best so far: 25 Total:180)

1+ plank 10/30 (Starting: Found out I was doing planks wrong. LOL oops! Anyways, doing correctly my best is 45 seconds)

28 ounces fruit/veg 10/10 <-- Finished early! Yay! Probably will continue as long as possible. 

Had one day this week where I didn't eat my vegetables and the next day I weighed 2 lbs less. Scale took ALL of that back the following day. This week was the first week in the 10 weeks I've been tracking that I didn't lose weight. I should have had around a 6200 calorie deficit, or enough to lose around 1.7 lbs. I know the reason is the increased bulk of the fruit and veg. It's 20 ounces more of food than I would eat for the same calories plus all the water that goes with that much carb. I'm really, really hoping that next week I start losing again even with the 28 ounces of fruit and vegetables.  

[Baltoscott]

June 12:
Goals
10K steps/day -- 12/30 + 11K bonus steps
1 Pushup/day -- 12/30 + 84 bonus reps
14 lifting days -- 5/14

Mixed bag ... Thought I was going to miss my lifting day yesterday due to an all-day meeting in DC, But my geriatric dog woke me and the other two dogs up an hour early, so I fed the gang and the went to work early and got the workout in before the meeting.  I really need the sleep more, but the dog just won't cooperate.   

[Bhuvana]

Day 12: Heat warning still continued.  So went to mall across the street from work to get my 30 min walk done. Slowly trying to get to my routine. Completed my goal steps and active minutes. 

1) 13 k step goal  - 10 out of 12 /30
2) Run - 10 days - 2/10
3) Active minutes: 30 + - 10 out of  12/30
4) Plank: - 8 out of 12/30 
5) Push up : 8 out of 12/30  

[ThatGreen]

11-13th (need to get better at checking in):

1) 13/26 days - 5000 steps or equal stationary activity (like spinning)

2) 4/9 days - gym program

3) 3/4 days - hiking

4) 1/4 days - take it slow

Progressing as expected. I haven't felt the need for a complete rest day which is amazing. I can definitely feel my body getting tired but the next day I'm good to go again.

The rain hasn't showed up yet and I'm thinking tomorrow might be a good day for a medium level hike...

[ThatGreen]

@JenniferinFLwrote:

Yesterday I decided to take a rest day from pushups and planks as I haven't gained much ground at all on those this week. I still did crunches. Next month I'm going to just plan for 5 or 6 days a week of those. Everyday is a lot easier to remember, but, curious if rest days would help me make more gains there. I would LOVE to eventually be able to do 100 pushups and crunches.

Have you thought about doing it every other day? Most strength exercises work best if you allow your muscles to rest a day before you do it again.

You can also split it up so you do crunches and planks (core exercises) on day 1 and pushups (arms) on day 2 and then keep alternating. It makes it so you have to do one thing each day but also allows each body part to rest.

Also, if it's gains (more reps) you want, you might want to do more than one set.

The least time consuming way to do this is if your max is 20 crunches you do those 20, move on to plank and do as many crunches as you can manage after that.

Ideally you'd break it up more into work vs rest time and do more sets, but the most important thing is to do more in one session than your max (if your max is 20, you need to do at least 21) but there needs to be rest (or different load/exercise) in there somewhere.

I hope that made any sense

[Dave001]

Day Thirteen
1. 10,000 steps/day. I will be consistent in June!
13/30

2. Running. I will run 70 miles during the month.
30.9/70

Another day of hitting my step count. I felt really sluggish and dehydrated earlier today, so after work I drank a couple of litres of water and went for a brisk walk. It worked, I'm feeling great again. 

Tomorrow is my long run day, forecast is hot & sunny, so it'll either be early morning or postponed to Thursday. I'll let you know!

[JenniferinFL]

---

@ThatGreen wrote:

@JenniferinFLwrote:

Yesterday I decided to take a rest day from pushups and planks as I haven't gained much ground at all on those this week. I still did crunches. Next month I'm going to just plan for 5 or 6 days a week of those. Everyday is a lot easier to remember, but, curious if rest days would help me make more gains there. I would LOVE to eventually be able to do 100 pushups and crunches.

Have you thought about doing it every other day? Most strength exercises work best if you allow your muscles to rest a day before you do it again.

You can also split it up so you do crunches and planks (core exercises) on day 1 and pushups (arms) on day 2 and then keep alternating. It makes it so you have to do one thing each day but also allows each body part to rest.

Also, if it's gains (more reps) you want, you might want to do more than one set.

The least time consuming way to do this is if your max is 20 crunches you do those 20, move on to plank and do as many crunches as you can manage after that.

Ideally you'd break it up more into work vs rest time and do more sets, but the most important thing is to do more in one session than your max (if your max is 20, you need to do at least 21) but there needs to be rest (or different load/exercise) in there somewhere.

I hope that made any sense

---

I agree. After about my 4th day of pushups I was starting to think I should have built in rest days, but I liked how easy it is to remember to do something everyday. I've heard, but I'm not sure if it's true, that some muscles recover faster than others. I was told by a trainer years ago that you can do abdominal muscle work everyday because those muscles recover quickly but that arms need at least one rest day and legs need two rest days. Not sure if that is true at all. I may switch to every other day for pushups. Taking a rest day got me to 20 when my best before that had been 14. Now I'm at 25. Next month though, I will just go with every other day.  I think I might still do crunches and planks everyday. 🙂

Just editing my post to include updates/changes so I don't bump the thread. 🙂

10k steps 13/30

.5 hour activity 13/30

1+ pushup 11/20 (Starting: 1 reg 4 modified, Best so far: 25 modified Total: 134)

1+ crunch 11/20 (Starting: 10, Best so far: 25 Total:180)

1+ plank 10/20 (Starting: Found out I was doing planks wrong. LOL oops! Anyways, doing correctly my best is 45 seconds)

28 ounces fruit/veg 10/15 <-- Finished early! Yay! Probably will continue as long as possible. 

Went ahead and revised my goals now. At work yesterday I had to reset the auditorium a couple times, move a large puppet stage and so on. I just had no energy left at the end to even attempt pushups. My back is still sore this morning. I'm going to still go for steps and activity everyday, but, everything else dropped a bit to allow rest days. I've decided I'm doing 28 ounces of veg only every other day. I'll still get around 20 ounces on other days, but, at 28 there is no wriggle room in my calorie budget for any snacks at all and that was making me grumpy. I need my 20 reese's pieces! lol

[Dave001]

Day Fourteen

1. 10,000 steps/day. I will be consistent in June!
14/30

2. Running. I will run 70 miles during the month.
40.9/70

Ten mile run this morning in 1 hour 38 mins. Really hot weather at the moment, but it still felt great. 

Also long runs help your daily step count tick along very quickly!

[Baltoscott]

June 13:
Goals
10K steps/day -- 13/30 + 9K bonus steps
1 Pushup/day -- 13/30 + 29 bonus reps
14 lifting days -- 5/14

Whew -- the lack of sleep and heat yesterday was a real drain on my energy.  Got home after a slow bike commute with about 19k steps and somehow never got up to push it to 20k.  Very unlike me.  No problem getting to sleep last night though. Still not enough, but + an hour over the night before. 

[Baltoscott]

@JenniferinFL I agree with @ThatGreen about rest between strength training days, but I don't think that means you have to give up the habit of doing a few push-ups every day.  It is good to have some automatic daily exercise that you don't have to plan or think about. Push-ups are like walking in that you don't need any special equipment and can do them anywhere and just about any time.  Just don't try to go to exhaustion every day.  My daily goal is just one.  Sure I almost always do more once i get into position, but I typically only try to max out sets a few days/week.

[Bhuvana]

Day 13: Good day overall. Not so hot and not so cold. Breezy and overcast. Had my 45 min of brisk walk and completed my set of goals 🙂

1) 13 k step goal  - 11 out of 13 /30
2) Run - 10 days - 2/10 (have to work on this for getting some motivation)
3) Active minutes: 30 + - 11 out of  13/30
4) Plank: - 9 out of 13/30 
5) Push up : 9 out of 13/30  

[GershonSurge]

I decided to try for a long 10,000 step streak again. The last streak smashed my set point and now I'm having difficulty maintaining my weight at 162 pounds. I get to eat almost constantly. The explanation is long, but a whole food plant based diet combined with daily running in the fat burning range is what made this possible. It's essential to keep the fat calories consumed at about 10%.

Another factor is I've been using Jeff Galloway's Run-Walk-Run method with personal coaching from him. The method prevents injuries and allows me to run every day. He said I can do seven miles every other day and five miles on rest days. I can increase the long days as much as I like, so I'll work up to about 10 miles every other day. One day a week, I can do a long run if I like. Fifteen miles will be a good starting point.

Since there is virtually zero fatigue or risk of injury using this method, I won't need any rest days.

[Bhuvana]

Day 14: Hit all the goals and I got all flashing stars in my app 🙂 Happy to see that!

1) 13 k step goal  - 12 out of 14/30
2) Run - 10 days - 2/10 (have to work on this for getting some motivation)
3) Active minutes: 30 + - 12 out of 14/30
4) Plank: - 10 out of 14/30 
5) Push up : 10 out of 14/30 

Haven't got back to my running regimen. . My next race is coming up in September. So I have to start soon!

[Dave001]

This sounds very interesting @GershonSurge, I'm just back running after a long break.

I'm currently running every other day or so. I'm trying to fit in one short, one medium and one long run each week.

I'm never running on consecutive days, but still hitting 10k steps every day by walking.

It's working at the moment, but if I get serious about competing, I might have to look at your program. 

[Dave001]

I should have added:

Short: 3 - 4 miles

Medium: 5 - 7 miles

Long: 10 - 11 miles

[Baltoscott]

June 14:

Goals
10K steps/day -- 14/30 + 15K bonus steps
1 Pushup/day -- 14/30 + 79 bonus reps
14 lifting days -- 6/14