(I keep the waiting list capped at 4 people as it can be a 16 week wait with that length. We currently have 4 people on the waiting and are not taking any more names. Please check back later as spots do open up regularly)
Welcome to the Wagon Jumpers weekly thread. We are a group of CC members who have identified that one of our main challenges with achieving our weight loss, maintenance or general health goals is consistency.
This thread is designed to encourage long term commitment to our goals by publicly declaring them and asking the other members of this thread to hold us accountable. The primary focus of wagon jumpers is not how much weight you have lost, or need to loose, but what you need to do on a daily basis to meet your long term goals.
There are two rules for Wagon Jumpers:
1. All members must post once per week between Sunday and Friday.
2. All members must check the thread for members who have not posted by Saturday (a short list is posted on Thursday) or are on the MIA list on Sunday and send them a polite and positive message to stay involved in the group and on track with their goals.
If you would like to be a member of this thread please see the guidelines below and send me a PM if you are still interested (there may be a waiting list).
Medium Size Group = Some Time Commitment
The original idea of Wagon Jumpers was to create a close community where participants could get to know each other and hopefully form virtual-life and perhaps even physical-life bonds to create a support network as they attempted long term weight loss.
We quickly discovered that this was impossible with an 'always open' group as there were too many people coming and going. For this reason the group is finding its optimum level is between 20 and 25 participants.
A medium sized group means that we have an active thread that produces between 30 - 45 posts per week. Members do not need to read / respond to every post every week. I do notice that those who respond regularly do tend to keep their goals top of mind, and have a better chance to achieve them. I estimate the average time spent by an active member on Wagon Jumpers to be between 1-2 hours per week.
If you are looking for an always open group on CC there are several that operate by different weight criteria, similar motivational patterns etc... There are also many small groups that cap their numbers between 4-10 people to keep the group more intimate, and easier for members to keep up with.
Interested in Joining?
General Guidelines for Joining
1. Are you a wagon jumper?
Do you know how to loose weight, you often have success but then you find yourself loosing interest in your plan, or sabotaging your plan. It's not the "how" to loose weight that is the problem, it's the "how" to stay motivated.
2. Do you have a long way to go?
This group is designed so that members can get to know each other and support each other. Ideally you are planning to be a CC member and part of this forum for at least 6 months or more to achieve your goals and hopefully stay in motivation for a further 6 months or more.
Yes. This is, a long term plan.
3. Do you have the time?
This is a medium sized group, the thread does move fairly quickly each week. If you do not have regular internet access this is likely not the group for you.
Send Supersized a PM. (Please do not reply on the thread)
An overview will be sent to you, you will have a chance to ask questions and an invitation will be sent to you once a spot is open.
Wagon Jumpers Participants
Year 1 - Week 31 Riders:
Year 1 - Week 27 Riders:
Year 1 - Week 25 Riders:
Year 1 - Week 20 Riders - Congratulations on 1 Year & 5 Months!:
Year 1 - Week 15 Riders:
Year 1 - Week 9 Riders:
Year 1 - Week 2 Riders:
Year 1 - Week 1 Riders:
Week 45 Riders:
Week 20 Riders - Congratulations on 5 Months!:
Week 18 Riders:
Week 16 Riders - Congratulations on 4 Months!:
Week 15 Riders:
Opanci - sick leave to Dec 12, 2009
Week 13 Riders
Week 12 Riders - Congratulations on 3 Months!:
Week 10 Riders:
Week 8 Riders - Congratulations on 2 Months!:
Week 4 Riders - Congratulations on 1 Month!:
Week 1 Riders Riders:
Missing In Action:
Missing In Action - 1 Week:
Missing In Action - 2 Weeks:
Current Membership: 25
Current Waiting List: 4
Outstanding Wait List Invites: 0
12 Week CONSISTENCY GOALS
(as set w/o September 20, 2009)
By December 12th, I will be...
Supersized - NEW: Go to the Gym and or Walk/Bike to work at least 3 days a week for 9 of 12 weeks.
Laura42 - NEW:Stay on nutrition plan 3 out of 4 weekends each month. MAINTENANCE:Lift weights three times a week.
Figurethefat - NEW:Eat 5 serves of fruit or vegetables everyday. MAINTENANCE:1500 exercise minutes a month
Merimeriqcontrary - NEW:Hover around 1200 calories(non-workout days) and around 1400-1500 calories on workout days, 6 days/week. (at least 9 out of 12 weeks). MAINTENANCE:Work out at least 4 times/week for at least 10 out of the 12 weeks.
Carryonandon - NEW:Follow this meal plan: Prepare homemade dinners (or eat leftovers) 5 out of 7 days per week. Have at least one fresh fruit or vegetable daily Mon - Fri. MAINTENANCE:workout 3x per week
Msmeg1984 - MAINTENANCE:Excercise at least 3 days a week for 9 of 12 weeks and average calorie intake of 2,000 cals per week.
White_Sakura - NEW:maintain any deficit for 5/7 days of the week. MAINTENANCE:to burn 2500 calories a week.
Raven21 - NEW: Eat 5 servings of fruit and/or vegetables daily. MAINTENANCE:run 4 days a week minimum, increasing speed and distance over the course of the 12 weeks.
BigBitty - NEW: to log my calories from the day I have the baby. MAINTENANCE: to continue drinking 2.5 litres of water per day.
Ncurlee - NEW:To achieve a 500 caloric deficit (or 500 calories below your burn rate) 5 of 7 days a week.
Cawilder - NEW:80% of the time I will seat sitting down and put down my fork/spoon/food in between bites. MAINTENANCE:Do, 5 hours of cardio / week + 2 weight lifting sessions / week
Bleedtoblue - NEW: to log my calories at least five days a week for the next twelve weeks.
The_Vitamin_Dominatrix - NEW:I will record all my calories at least six days every week. MAINTENANCE:I will continue to drink at least 2+ liters of water each day.
Opanci - NEW:By December 12th, I will be accurately logging all my intake 6 of 7 days. MAINTENANCE:Get outside 6 of 7 days.
Kyashiis - NEW:log my calories daily by midnight 6 days a week. MAINTENANCE:run a minimum of 3 kilos 12 times over the 12-week period.
Nannygabber - MAINTENANCE:Exercise: Cardio 3x/wk MAINTENANCE:Eating: 150 grams of protein 5 days per week
Wenchie58 - NEW:With my new pedometer to walk 10,000 steps at least 4 days a week for 10 out of the 12 weeks. MAINTENANCE:To continue to eat between 1400-1500 calories a day.
Dovelette - NEW:NROLFW or NROL minimum of 2x/week for 8 out of 12 weeks.
As always all members are encouraged to tag this thread so that it is easy to find.
Meg Good job on the 75% And, keep us posted on that half marathon training. Exercise goal looks good. For a food goal I'd suggest keeping it vague as you may learn more about your nutritional needs as you progress. Maybe something like:
I will make sure my macronutrient ratio is a minimum of 40/30/30 with allowances for carbs to increase to 70% while training.
In otherwords you are focusing specifically on not letting your carbs drop below where they should be and allowing for an increase, basically tweeking you to remember to look at your macronutrients.
Neva Great Job on getting to 65 lbs down!!!! That will be my half way point when I reach it... 10 more pounds to go for me.
Laura Your water goal sounds great and very achievable. You've been great for setting achievable realistic goal for yourself, as your two previous 100% successes attest to!
Julie The goals look good, I know we talked about slack weeks giving you too much permission to slack off entirely... and I wouldn't ask this question of you if it weren't the holidays, but just so I do ask... are you sure that one week is enough to build into your plan?
Carry Great job on 80%! Your fitness goals look good, I see you've mentioned you and your husband have put together a plan to ensure you meet those fitness goals over the holidays. So I am assuming you are confident enough on achieving this one that you have deliberately put in no slack weeks... just checking.
On the nutrition one I think you need to simplify it a bit.
You almost have 2 goals in one there...
1. To eat at home 5 of 7 days a week.
2. To include veggies/fruit into how you eat at home.
I'd say it would be a good idea to pick one of these to measure (and by good idea - I guess I do mean pick one). My suggestion would be the eat at home one, keep it as a goal for yourself to figure out how to work the fruit and veggies in. That way when we hit the next 12-week period you will be very clear on how you are / can do that successfully.
For the slack weeks can I suggest either 2 or 3 weeks. Measuring a half week is going to be difficult. How do you decide which 2.5 days weren't the best and if that counts as your half, a slack week or what.
Also in observation eating at home 5 days a week may be a big challenge depending on where you live and how often you eat out. If you already eat at home 4 days a week I'd say you're probably good, but if it's more like 3 and you have a lot of easy access to take away, delivery and walking distance restaurants and this is part of your regular lifestyle and will impact your social life you may want to take a hard look at if you are setting yourself up for success.
The veggies / fruit incorporated (somehow) into the meals is vague and relatively undefined making it difficult for you to track and it's also a different goal than eating at home. I suggest you leave it off the pass / fail for now and work on it as a possible goal for next round.
Sara - I recall vividly my level of resolve last year at this time. A slack week was something I could not and would not consider. I feel that if I give myself slack weeks, I give myself permission to fail. I am already tired of feeling like I've failed, so I have to force myself to succeed, a feeling I know I like! With smaller goals on a weekly cycle, I can fail for only a short time. Days, not weeks. I hear what you are saying, but I have to wrap my mind around the fact that excercise is not optional until it becomes natural to me, just like the food did. Then it will never be questioned. Just trying a new twist to make a habit become permanent. For the sake of the group and the experimentality of it, I will do my best to keep track of my efforts. So, in answer to your question... LOL - yes, I am sure.
Sara - Thanks for your input on the goals. Yep, fitness goals are good to go - I'm confident that I can keep them. Also, if there's no risk involved, I tend to not feel as motivated about doing things that are not as much of a challenge anymore since I have worked this into my lifestyle. Going to the gym isn't a challenge anymore, it's a maintenance activity, so upping the risk factor for my goal helps keep me interested.
For the new goal, I'll take your suggestions into account, but I'm not having trouble preparing/eating at home - it was simply the adding veggies/fruit to the diet that was/is a challenge. So, I'll leave that goal as stated, but maybe add some flexibility in terms of which meals. I'm fine with 2.5 slack weeks because they correspond to a specific time period. Normally, I wouldn't build in any slack weeks at all. :-)
Goal Check In: Oh, wow, massive fail. I thought continuing to log in my food (I was already logging almost every day) would be an easy goal. Not so much. I think my next goal will be to exercise three times a week (gym, lifting, walking, etc) for at least ten weeks out of the twelve. That seems doable.
I need to get a serious handle on controlling my eating when I travel or have house guests. I feel like I've really gone backwards in the last three months.
Thanks for the input. After some research, i'm going to stick with making my goal logging my food instead, as that is something i have not been doing and will help me reach the macro goals. What i need is all about listening to my body, so i don't want to make it too specific like you said...
So - exercise at least 3/wk for 10 of 12 weeks (upping it!) and then log my food at least 5 days a week. How is that??
Let me rephrase my goal and the wiggle room added:
Log all food (especially dinner) 5 out of 7 days of the week 9 out of 12 weeks.
That way I can build Christmas and New Year's into the picture while still striving to
In this phase I'm not very worried about the number of calories I eat as long as I log them, logging is a shame-mechanism for me. I know it's negative, but if I log, I tend not to eat the wrong things because I'm very proud when I see good numbers, good ratios etc.
Julie :) Just checkin'
Carry Sounds like you are not having trouble eating at home. Currently you have three goals listed
2. Eat at home
3. More fruits and vegetables
Sounds like both the exercise and the making meals at home are well in hand so you can decide which one of those you want to list as your maintenance goal. I'll let you work on the measurement that you want to use to add more fruits and vegetables to your at home meals considering your comments about your stumbling points in the last round.
Bleedtoblue We're getting to the end of the week so while I don't want to assign you a 0% achievement I'll put it up for now based on 'massive fail'. If you do want to give yourself some credit for any work done please do list it to give yourself a target to work towards.
The exercise goal sounds good.
Meg All looks good, don't for get to post next week.
Meri Looks good! Don't forget to post next week.
NEW:NROLFW or NROL minimum of 2x/week for 8 out of 12 weeks.
Hmm...well...out of the 8 weeks I was supposed to do this, I think I managed it twice. So that's like...25%? However I'm not totally bummed because for the past 5 weeks I've been doing Capoeira twice a week and am feeling OK about my exercise now (though a month ago it was in the toilet).
I think I'm going to stick with the same goal next time, though I may change it from NROLFW to exercise in general...
More precise Check In: I managed about three weeks of regular logging out of twelve. so that's 25%??
My new goal is to exericise (gym, weights, walking, etc.) three times a week for eight weeks out of the twelve. That allows for some travel and holidays, hopefully.
I'm reading the NROLFW and finding it interesting, not sure I agree with all the theories, but I haven't finished it either!
Sara, thank you for your feedback. Should I just aim to get at least 8 servings of veggies/fruit a week and at least 8 oz of protein?
Thanks, Sara! I'll make a decision about what to include. It's hard for me to give up exercise as a maintenance goal, but maybe it's time to move on. :-) Either that or think of the eating at home as more of a method for eating the fruits/veggies and less of a maintenance goal.
Thanks for the feedback Sara! I realize that by not pushing to have time on the computer I was not putting myself first. This seems to have been the pattern these last 12 weeks on many fronts. I have been reflecting on this for a few weeks and have seen a mental shift. Like taking time to clean up the kitchen so that I would feel like making a nice home cooked meal. I feel ready and excited to start fresh with a new 12 week challenge!
I noticed last summer that the more I exercised the more healthy choices I was making. It gave me more energy and a feeling of success, so I took on more challenges. So I will only do 1 goal: exercise 30 minutes, 3 times a week, 9 out of 12 weeks. By leaving the type of exercise vague I can count mall walking, tobogganing or any other wintertime activity as exercise and have a better chance of success.
CONGRATS to Marcekd for your success! It's always great to hear about someone winning at weight loss.
Well have a great end of week!
I am so proud of myself I could do a happy dance! Hey, isn't that more exersize?
I have met my goals 100% this 12 week period. Walking 10000 steps a day has become desirable. Even found a treadmill to get my through these blustery months!
I stayed within my calorie limitations....EVEN over Thanksgiving!
So...as for the results of these actions...I lost 9 lbs and my clothes are fitting much better...especially in the big ole thigh area! I'm tickled.
Congrats to every one for successes and to those who werent as successful as you had hope.....If at first you don't succeed.....
Wow, even though I have not been a WJ very long, this is the longest I've gone in the week before checking in. Yikes. And my big downfall this week so far is alcohol. A beer with hubby here, a glass of wine with the girls there...and the holidays have barely begun.
With that said, I am very glad it's time to do new goals, so I can jump on and hopefully stay motivated to survive the holidays. I am trying very hard to think positive, but the truth is I'm terrified of the upcoming holidays; terrified that I know I'm going to overeat and upset that I know I'm going to beat myself up about it. Does anyone have any suggestions about how NOT to approach each day with a thought like, "Oh, boy, I hope I don't majorly screw up today"?
I think I am going to start small and just stick with a water goal. I think the ol' "8 8-oz glasses of water daily" would be a good one, (which is about 2 liters, give or take), 5x weekly. I would like to say daily, but then again I don't want to set myself up for failure and I have to account for those times when I may go out of town and may not get to all the water (if I drank that much on a road trip, we'd never get there for all the bathroom breaks).
Being that I'm a new WJ, I know I'm not supposed to set any more goals, but for the record, I am going to have a personal goal of taking my vitamins daily. I do this pretty regularly, but I tend to forget because I'm not supposed to take them until 2 hours after I take my blood pressure medicine, and so I forget. But they are part of my regular routine, so I just need to remember to stick them in my pocket.
I hope everyone has a great, successful goal session!
Dove Sounds like a good idea to change the goal from NROLFW specifically to exercise in general, your evaluation would have been much higher without the qualifier. If you achieve that then you may want to add in less binding qualifiers for the next round.
Bleedtoblue Sounds like you have a good goal, don't forget to post it next week. It's been awhile since I read NROLFW, generally I think it busted a few myths for me, but I'm unsure about his aversion to cardio and I've heard mixed opinions on how much muscle needs to be gained to really encourage fat loss.
Sakura The portions need to be up to you, based on what you are eating now, and where you want your eating to go. I would personally think that 8oz of protein in a week is quite low, however if you are currently only getting 2oz of protein in a week then 8oz is an ambitious goal.
I will also want to know if you are making this a goal for all 12 weeks - which I am trying to discourage - or leaving in some time for the holidays.
My 'plea' to everyone since the holidays are happening very close to the beginning of this challenge is to plan to screw up - this doesn't mean you are giving yourself permission to - try very hard not to. But, here's how I see it. If you say "yes I'm trying all 12 weeks" and then you screw up week 3 which means you cannot achieve your goal then how motivated will you be to get the other 9 weeks right?
Carry Either one is good. Keep in mind you can always track your exercise at home for yourself. In my case I have 2 exercise goals. The one I'm tracking here is to make it to the gym 3 times a week. And the one that I seem to have in hand but still want to make sure I do is get in 5 hours of walking per week. I have a checklist on my fridge at home that I mark off which days I went to the gym and how long I walked, but I only really hold myself publicly accountable for the gym since it's the one I'm most inclined to skip out on.
Caroline Goal sounds great, remember to post it next week. I'm with you on the when I exercise it really makes an all round difference. Achieving that goal (3 times at the gym per week for 9 of 12 weeks) saw me achieve other goals this 12 weeks that I have been struggling with for months including walking to and from work (10 hours per week walking), making my lunches and breakfasts (more than buying) and generally making healthier food choices. I'm still struggling with eating out.
And brave brave girl in the toboggan - I'm a total winter weenie, so I'm trying to think of things to get me out and active. I guess I need to go find a hill... difficult in Toronto.
Vicky CONGRATULATIONS ON YOUR FIRST 12-WEEK CHALLENGE SUCCESS!!!! Great job on the weight loss. I too am so dang happy with myself - this 'simple' little goal that has been kicking my butt for months has - when achieved - paid major dividends!
Hokie You are not alone in the alcohol thing, up until 6 months ago I was working for a beer company, and I'm now applying to another beer company. My challenge with the alcohol (especially since I can hold a lot) is that it lowers my resolve not to dive into other goodies. I can actually manage to keep my alcohol in check with calories, but then I end up having extra chips, dips and breads that I had not planned on. I wish I had a solution to this but so far I have just cut back on alcohol consumption or told a friend that if I'm drinking remind me not to have the snacks.
For your water goals make sure in addition to limiting yourself to 5 days a week take a few weeks for 'slack' weeks. Even if you don't think you need them. There is nothing more demotivating than screwing up in the first quarter and then subscribing to the old 'all or nothing' mentality and thinking 'well I can't get all 12 weeks now so I'll just wait till the next round'. It's much better to know you need to accomplish 9 weeks and get 12 done than to think you need to do 12 weeks and to be kicking yourself for only getting 9.
Wagon Jumpers are by nature plan setters, so we all probably have lists (in my case hard drives) of data and plans and goals that we don't declare on here. I think prioritizing is hard for all of us, and you can all tell me if I'm off my rocker for making you do it, but personally it's been one of the most helpful tools I've had.
On the "Oh, boy, I hope I don't majorly screw up today?"
You will hear this over and over and over on this site "this is about a lifestyle change - not a diet".... it only took me 8 years to really internalize the meaning of that. (yes, I mean years).
You can screw up a diet, you can't screw up a lifestyle change. Diets are made to be broken, they have rules, they are exterior to yourself, who you are and what you do.
When the 'light' finally went on in my head (long fuse that one) I started to approach my 'lifestyle change' as a science experiment. I went a bit mad for data. A day that I would have called a 'screw up' before was now a learning opportunity.
I learned about why I was over-eating. I'm not an emotional eater, but I am a mindless eater, I enjoy food it is relaxing for me, pleasurable and when I really just want to 'kick back and have some fun' that always includes good, rich foods - and lots of them.
I learned about what an over-eating day looked like for me. Seriously some of those rich and relaxing foods were 4,000 calorie meals! 4,000! OMG!
I started tracking how I felt when I overate, from not listening to my body when it was full, to overwhelming exhaustion, violent mood swings, cramping, bloating, gas, emotional highs, self-loathing lows.
I started (and continue) learning about foods - how to cook different foods I never would have though I would now love the taste of so much. Different flavour concentrations.
I learned techniques to listen to my body. I really didn't know 3,000 calories into a huge meal how full I was. So I did physical portion control. That is I used smaller plates, portioned out. Didn't tell myself "no can't" I just didn't set the food all in front of me which made me pause and think if I really wanted to go back to the stove for another helping.
Now you might try to do this all at once. Don't. I started this in 2006. The biggest mistake wagon jumpers make is trying to put together a diet plan that will incorporate all of the tools they need to succeed RIGHT NOW!
It's a form of sabotage that RIGHT NOW!
We take on too much and then beat ourselves up for not succeeding and then fall into the comfort of our old habits.
So if you are feeling like "Oh, boy, I hope I don't majorly screw up today?" first sit down and write out what a major screw up is. Then write up what you would like your day to look like.
How far apart are those days? How many habits do you need to change for your bad day to look like your good day?
Now change your expectations of what a screw up is.
Identify one area to work on. Today you will succeed if you _______ (it can be as simple as 'eat an apple' or 'walk for 15 minutes')
If you don't succeed at your goal figure out why. You didn't screw up - you have a learning opportunity. Did you procrastinate too long - why? Did you get too busy - why? Was it too much to tackle - why? Then re-frame the goal for tomorrow on what you learned today.
Wow, what great advice! I especially like the idea of comparing a major screw-up day and a non-screw-up day and see how far apart they really are.
What's weird is--and I'm sure I'm not alone in this--that I know all this that you're telling me. I've been "lifestyle changing" for a while now. Let's see--my son was 7 months old when I first joined Jenny Craig, and he's 16 now! I lost 40 lbs then, and eventually became a counselor for the company. (That was years ago though.) So I'm great at motivating people, just not following my own advice! What I did love about that program, though, was that it told me what to eat, and there was no guesswork involved, I just did what I was told and I lost weight. I didn't have to think about it. I just never got to the point where I was able to successfully wean myself from the program (and it does have that part built in). I can so identify with the idea of falling into my comfort zone, where I would just like to go one day (or one hour) without obsessing over my weight or what I'm eating. And I'm a teacher, so I know all this, and all the advice is very sound, and I am naturally accustomed to seeing every day as a learning opportunity. It just bugs me that I can never seem to practice what I preach.
I wonder if I should try hypnosis or shock treatments! Can you imagine...reach for the chips...BZZZT! Go for the chocolate cake...BZZZT! LOL.
"You can screw up a diet, you can't screw up a lifestyle change. Diets are made to be broken, they have rules, they are exterior to yourself, who you are and what you do."
I really need to remember this on my bad days!
Blerg! Sorry for being late this week, ladies--I don't know what happened! Thanks, Sara, for the reminder!
I'm feeling really stressed out with the holidays this year. I guess that with Little One in the mix, its just making me a bit nutz.
Last night DH and I watched a movie called, "Food Inc." We got it from Netflix. Highly recommend it; makes us want to be even more vegetarian! We're also going to begin buying more Organic foods.
OK, so I've been having MAJOR knee pain this week. What sux is that I have NO IDEA what I did to it. Its been hurting so much that I went to the Dr. yesterday. He prescribed some painkillers (and no, using my leftover Percosets from my C-Section is not a good idea) and said that if it continues for 2 more weeks, he'll recommend physical therapy. *sigh*
I'm so annoyed with this. Last week I used credit card points to get a BOSU--I used one a lot when I was working out w/my trainer last year. I was so looking forward to starting to work out more! Owell, I guess its just Mommy & Me Yoga Class until I can support weight again... :(
I think that for this round, a good goal for me is to start counting and (recording calories!) at least 3 days a week. Baby steps for baby feet and all that nonsense.
Sara - Oh, I meant those goals for a day, and try to meet them 5/7 days/week. Would that be too much protein? I lift weights 3x a week.
THIS THREAD IS CLOSED, PLEASE POST ON OUR NEW WEEKLY THREAD:
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