Everyday Systems

July 2025

Goals:
No S = 80%
Wellness = 50%
1 Wellness session = 30 minutes focused training (weights/cardio) or physically active/functional/life tasks (dog walking hard yard work, etc)

Fri, 7/11: SUCCESS, Walking (Incline) - 45 minutes, Weight = 280.2
Sat, 7/12: S DAY, Walking (Incline) - 45 minutes
Sun, 7/13: S DAY
NOTES: That number on the scale is a big one. I hesitated to post it here, but it is a reflection of how far out of hand I have let things get... which isn't about a number (the number is just a symptom) - it reflects the lack of gratitude I have been living with for the last couple of years. But I have started to come out of that fog and realize that there is SO much to be grateful for - for starters, I have another day/another chance to honor my self-promise around eating, and, as Gillian Riley speaks about, regain my self-esteem.
So I am feeling inspired again. Onward. Upward.

Mon, 7/14: SUCCESS, Weight Training - 45 minutes
Tue, 7/15: FAIL, Walking (Incline) - 45 minutes
Wed, 7/16: FAIL, Wellness - 75 minutes yard work
Thu, 7/17: SUCCESS, Weight Training - 45 minutes
Fri, 7/18: SUCCESS
Sat, 7/19: S DAY, Wellness - 60 minutes dog walking
Sun, 7/20: S DAY, Wellness - 60 minutes dog walking
Notes: Not a perfect week, but much better than anything I've had in quite a while. Next week will be even better.

Mon, 7/21: SUCCESS, Weight Training - 45 minutes
Tue, 7/22: SUCCESS, Wellness - 60 minutes dog walking
Wed, 7/23: SUCCESS, Weight Training - 45 minutes
Thu, 7/24: FAIL, Wellness - 35 minutes dog walking
Fri, 7/25: NWS DAY, Wellness - 60 minutes dog walking
Sat, 7/26: S DAY
Sun, 7/27: S DAY
Notes: Every week has gotten better, so far. I am finally starting to come out of my fog.

Mon, 7/28: SUCCESS, Weight Training - 90 minutes
Tue, 7/29: SUCCESS, Wellness - 60 minutes dog walking
Wed, 7/30: SUCCESS, Weight Training - 75 minutes
Thu, 7/31: SUCCESS, Wellness - 35 minutes dog walking
Notes: What a difference 3 weeks can make - I feel in a totally different mindset than I was on 7/11. I can see the momentum building and confidence growing that I can regain what I've lost, in terms of my self-esteem, gratitude, hope, and joy - onward and upward in August!

I totally agree - onward and upward is the only way to go. What other option do we have?
Hang in there!

AUGUST 2025

I am focused on continuing my momentum from July and hoping for a fantastic August. Since making a concerted effort to reconnect to 3 meals per day on July 11th, there has been a clear mental shift for me, and I am back to the simplicity of NO S.

Goals:
No S = 80%
Wellness = 50%
1 Wellness session = 30+ minutes of either focused training (strength/cardio) or physically active/functional/life tasks (dog walking hard yard work, etc)

Fri, 8/1: SUCCESS, Weight Training, Weight = 265.8 lbs
Sat, 8/2: S DAY, Wellness - Dog Walking
Sun, 8/3: S DAY, Wellness - Dog Walking, Yard Work
NOTES: Already about 15 pounds down from the initial weigh in! It is amazing what happens with my body when I live in gratitude, refrain from binge eating, and move it a bit more. I'll keep weigh ins to the first Friday of every month, as I want to make the scale a background metric and keep my focus on hitting compliance goals.

Mon, 8/4: SUCCESS, Strength Training, DOH = 10
Tue, 8/5: SUCCESS, Wellness - Dog Walking, Yard Work
Wed, 8/6: SUCCESS, Strength Training
Thu, 8/7: SUCCESS
Fri, 8/8: SUCCESS, Strength Training
Sat, 8/9: S DAY, Wellness - 60 minutes dog walking
Sun, 8/10: S DAY, Wellness - 60 minutes dog walking
Notes: Another great week with no Failures - which makes two in row... first time in forever that I've been able to pull that off!

Mon, 8/11: SUCCESS, Strength Training
Tue, 8/12: SUCCESS
Wed, 8/13: SUCCESS, Strength Training
Thu, 8/14: FAIL
Fri, 8/15: NWS DAY, Strength Training
Sat, 8/16: S DAY
Sun, 8/17: S DAY
Notes: Traveled to my mom’s house for the weekend, so used a NWS Day on Friday

Mon, 8/18: SUCCESS, Strength Training
Tue, 8/19: SUCCESS
Wed, 8/20: FAIL, Strength Training
Thu, 8/21: FAIL
Fri, 8/22: SUCCESS, Strength Training
Sat, 8/23: S DAY, Wellness - Dog Walking
Sun, 8/24: S DAY, Wellness - Dog Walking
Notes: Had a couple of failures this week... both circumstances were the same: too much wine in the evening led to lapses/snacks after dinner. I'll have to be realistic about including wine regularly and resolve to either (a) master moderating it, or (b) cutting it entirely from Mon-Thurs. The latter option would probably be more prudent.

Mon, 8/25: FAIL, Strength Training
Tue, 8/26: FAIL
Wed, 8/27: SUCCESS, Strength Training
Thu, 8/28: SUCCESS
Fri, 8/29: SUCCESS
Sat, 8/30: S DAY
Sun, 8/31: S DAY
Notes:

Looks like you're doing great, Simm!!!

I love how you keep track by the month and use the color-coding.

I hear you on the wine! I have pretty much eliminated it - I will occasionally have a glass on a Friday night, or a bit more frequently when we are on vacation, but otherwise it is just not worth it to me anymore. Like you, I find it makes my resolve to not snack crumble, and fuels anxiety the following day. Not to mention unnecessary liquid calories!

September 2025

Goals:
No S = 80%
Wellness = 50%
1 Wellness session = 30+ minutes of either focused training (strength/cardio) or physically active/functional/life tasks (dog walking hard yard work, etc)

Mon, 9/1: NWS DAY (Holiday), Strength Training
Tue, 9/2: SUCCESS
Wed, 9/3: FAIL, Strength Training
Thu, 9/4: FAIL
Fri, 9/5: FAIL, Strength Training
Sat, 9/6: S DAY
Sun, 9/7: S DAY, Wellness - 60 minutes dog walking
Notes: Got a little off track this week in trying to go down the rabbit hole of 'enough food for my strength training program'... but I am going to dial it back in next week and remember that No S is the main thing, and will be enough for my strength training program.

Mon, 9/8: S DAY, Strength Training
Tue, 9/9: SUCCESS
Wed, 9/10: S DAY, Strength Training
Thu, 9/11: SUCCESS
Fri, 9/12: SUCCESS
Sat, 9/13: SUCCESS
Sun, 9/14: SUCCESS, Wellness - Dog Walking
Notes: I know that Reinhard recommends against it, but I decided this week to try 2 floating S Days per week, rather than fixed S Days on Sat/Sun. Came down with a sinus infection on Thursday, but it actually helped me focus in on 3 healthy meals and lots of hydration while healing up and, ironically, created some momentum for me. Aiming to carry it forward and have great (solid green) week, next week!

Mon, 9/15: SUCCESS, Strength Training
Tue, 9/16: SUCCESS
Wed, 9/17: SUCCESS, Strength Training
Thu, 9/18: FAIL
Fri, 9/19: FAIL
Sat, 9/20: S DAY, Strength Training
Sun, 9/21: S DAY

Looks like lots of good days in there! You're doing great!

...

You've GOT this!

Hi Simmstone, Love the advance calendar set-up for October! I'm wishing you all the best. WIN

Spring 2026
I finally feel inspired to simply moderate and feel good in my body again - feels like it has been way too long! I'm going to try a 12 week 'No S' challenge - I'll have my same goals, as always (since I never seem hit them, they feel appropirately aspirational), so here goes!

Goals:
No S = 80%
Wellness = 50% (3-4 days per week)
1 Wellness session = 30+ minutes of either focused training (strength/cardio) or physically active/functional/life tasks (dog walking hard yard work, etc)

March

Week 1
Mon, 3/16: SUCCESS, Weight: 268.4
Tue, 3/17: SUCCESS, Strength Training - 45 min
Wed, 3/18: SUCCESS, Walking - 45 min (Incline)
Thu, 3/19: SUCCESS
Fri, 3/20: SUCCESS, Walking - 45 min (Incline)
Sat, 3/21: S DAY, Wellness - Dog walk (35 min), Deep clean back patio (45 min)
Sun, 3/22: S DAY, Wellness - Dog walk (35 min), House Cleaning (45 min)
Notes: Great re-start week... 100% on NO S and 5/7 days (71.4%) where I got some type of Wellness activity in, so hit all of my goals! Feeling inspired!

Week 2
Mon, 3/23: SUCCESS, Wellness - 35 min dog walk
Tue, 3/24: SUCCESS,
Wed, 3/25: SUCCESS, Strength Training - 45 min
Thu, 3/26: FAIL
Fri, 3/27: SUCCESS, Walking - 45 min (Incline)
Sat, 3/28: S DAY, Wellness - 35 min dog walk
Sun, 3/29: S DAY, Walking - 45 min (Incline)
Notes: Had a failure this week, but got back on track. 80% (4/5) on NO S and 71.4% on Wellness (5 sessions), so I have hit my minimum goals in both of the past 2 weeks!

Week 3
Mon, 3/30: SUCCESS, Wellness - 35 min dog walk
Tue, 3/31: SUCCESS
Wed, 4/1: SUCCESS, Walking - 45 min (Incline)
Thu, 4/2: FAIL
Fri, 4/3: NWS DAY (Good Friday)
Sat, 4/4: S DAY
Sun, 4/5: S DAY
Notes: Not the best week, but I just need to hang in there and remember to stick to my three plates and try to hit my Wellness goals next week.

Week 4
Mon, 4/6: SUCCESS, Wellness - Deep clean back patio (45 min)
Tue, 4/7: SUCCESS
Wed, 4/8: SUCCESS
Thu, 4/9: FAIL
Fri, 4/10: FAIL
Sat, 4/11: S DAY
Sun, 4/12: S DAY, Walking - 45 min (Incline)
Notes: The worst week of the challenge so far... but not a disaster. I am going to turn it around next week and hit all of my goals!

Week 5
Mon, 4/13: SUCCESS, Strength Training - 45 min
Tue, 4/14: SUCCESS, Walking - 45 min (Incline)
Wed, 4/15: SUCCESS, Wellness - Dog walk (35 min), Yard Work (45 min)
Thu, 4/16:
Fri, 4/17:
Sat, 4/18: S DAY
Sun, 4/19: S DAY

Week 6
Mon, 4/20:
Tue, 4/21:
Wed, 4/22:
Thu, 4/23:
Fri, 4/24: weight:
Sat, 4/25: S DAY
Sun, 4/26: S DAY
Notes: 1/2 way mark of the 12 week challenge!

Week 7
Mon, 4/27:
Tue, 4/28:
Wed, 4/29:
Thu, 4/30:
Fri, 5/1:
Sat, 5/2: S DAY
Sun, 5/3: S DAY
Notes:

Week 8
Mon, 5/4:
Tue, 5/5:
Wed, 5/6:
Thu, 5/7:
Fri, 5/8:
Sat, 5/9: S DAY
Sun, 5/10: S DAY

Week 9
Mon, 5/11:
Tue, 5/12:
Wed, 5/13:
Thu, 5/14:
Fri, 5/15:
Sat, 5/16: S DAY
Sun, 5/17: S DAY

Week 10
Mon, 5/18:
Tue, 5/19:
Wed, 5/20:
Thu, 5/21:
Fri, 5/22:
Sat, 5/23: S DAY
Sun, 5/24: S DAY

Week 11
Mon, 5/25:
Tue, 5/26:
Wed, 5/27:
Thu, 5/28:
Fri, 5/29:
Sat, 5/30: S DAY
Sun, 5/31: S DAY

June

Week 12
Mon, 6/1:
Tue, 6/2:
Wed, 6/3:
Thu, 6/4:
Fri, 6/5: weight:
Sat, 6/6: S DAY
Sun, 6/7: S DAY

Hi Simmstone, It's nice to hear from you! Well done managing your two greens earlier in the week. How has the rest of your week been? Win