Journal

Fat to Fit: Week 14

February 15th – February 21st, 2021

I haven’t seen much progress on my journey since before Christmas. There are reasons for this – a chocolate addiction, winter lethargy, and overall ill-advised choices. It’s time to shake things up a bit.

I’ve decided to up my daily move calorie count from 500 to 650 – over the course of a week, this amounts to me burning an additional 1,050 calories burned! That’s almost 1/3 of a pound! I’m good a hitting my movement targets, so I see this as an achievable goal.

I am also going to try and work out in the mornings as soon as I get up. I find that I don’t want to work out after I’ve had breakfast, and then there is limited time before lunch, and then it’s time to work. If I do it before anything else, it’s harder to make excuses!

Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 182.4 lbs.
Week’s Ending Weight: 181.4 lbs.

Body Fat: 31.4 %
Muscle Mass: 116.8 lbs.

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Monday 15th

Workout and Movement:
Active Calories, Fitness Gaming Ring Fit Adventure: 298 Avg. HR: 141
Exercise Ring: 63/30
Move Ring: 729/650
Total steps: 5,363

I chose RFA as my morning exercise. I have faith in gaming having a positive effect as I successfully used EA fitness for the Wii every morning for fitness before.

I’ve been following RFA’s Reddit and seen/read many success stories from this game. For me, I propose that working through a game where there is no thinking involved was the best course of action for me. Whereas having to decide what workout to do or getting on the bike is a tougher mental barrier.


To the workout, though. I spent 40 minutes exercising, which includes the warmup and the cooldown. I’m playing in adventure mode, which means that I am doing levels instead of mini-games. In this mode, you start off by jogging through the land, picking up things along the way. After a while, you meet creatures on your journey that you defeat with exercise sets, such as squats, chair pose, overhead arm press, etc. As you progress through the game, you open more exercises to chose from. Today, I opened knee lifts, which are exhausting!

My heart rate hit 168 BPM, and I felt like I’d had a decent workout by the end. My arms felt the work from squeezing and pulling the ring-con. Following this, I was set up well for the day!


Nutrition:
Calorie Intake: 1652/1783
Fat: 19 %
Carbs: 68 %
Protein: 13 %

I began my week with a solid 240 calorie breakfast. I heated up a packet of instant oatmeal and mixed in 1/8 cup of raisins. On the side, I enjoyed a Dannon Light and Fit strawberry banana yogurt.

For lunch, I enjoyed a Fresh Express salad kit – Southwest Greek yogurt flavor. I found that it had a little bit too much of a kick for me. Still, I can’t complain about a filling, satisfying salad for 300 calories. To add some crunch, I paired it with a packet of sea salt PopChips for 100 calories. To kick the sweet tooth into overdrive, I brought my lunch to 500 calories with a 100 calorie Dove chocolate bar. Yum.

I used most of my remaining calories on dinner – it was an ode to home cooking and a direct replica of what I ate yesterday. I had a portion of my current favorite meal – chili con carne, with a cup of jasmine rice, complete with a dollop of plain Greek yogurt. I also had a 150-calorie portion of banana pudding made with 2% milk. It was an epic-sized meal, totaling just under 800 calories.

Amazingly, I still had enough calories for a snack today too! I selected a packet of sweet chili-flavored PopCorners.

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Tuesday 16th

Workout and Movement:
Active Calories, Fitness Gaming Ring Fit Adventure: 267 Avg. HR: 145
Exercise Ring: 60/30
Move Ring: 715/650
Total steps: 6,550

Got out of bed and went straight into an RFA workout. Similar to yesterday, I played adventure mode and took on another level in the world. I like that this game worked the legs, arms, and chest in one comprehensive half-hour. Like yesterday, the game pushed my heart rate up – hitting 170 BPM today. Once I closed my 30-minute exercise ring, I looked for a natural stopping point for the morning. That’s why my workout ended after 34-minutes today.

I know it has only been two days, but I feel great getting started with a workout. It elevates a burden in trying to fit it in between breakfast and lunch. It also prevents the struggle of getting moving after relaxing on the couch.


Nutrition:
Calorie Intake: 1470/1783
Fat: 28 %
Carbs: 48 %
Protein: 24 %

Maple sugar instant oatmeal with 1/8 cup of raisins is how I got to start my delightful day. Nothing like a warm meal on a frigid morning to get you going. What makes it even better is that it’s a low-calorie option for breakfast, all for 170 calories.

Lunch was a can of soup! I went with Progresso’s thee cheese tortellini falvor. I love this soup as it’s incredibly filling – aided by the large pieces of tortellini in the mix. I did bulk up my meal with 2 slices of Italian white bread. In total, my lunch was worth 530 calories.

For dinner, I had a portion of a creamy chicken bacon orzo dish that I created. The ingredients are fresh and simple! If you want to check out the recipe, click here! It’s the most calorific meal I have prepped, at 490 calories per portion – though the portions are substantial. It tastes a lot better than it looks. I promise. I had a 100-calorie mini chocolate brownie Clif bar to round off my meal.

Late in the evening, I had plenty of room in the food budget for another splendid mini ice cream cone (akin to a Drumstick). That added 180 calories to my day.

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Wednesday 17th

Workout and Movement:
Active Calories, Fitness Gaming Ring Fit Adventure: 240 Avg. HR: 139
Exercise Ring: 76/30
Move Ring: 814/650
Total steps: 7,997

Three days in a row for RFA! Excellent workout today. There was sprinting in the game and big monsters to obliterate. Consequently, I worked my legs hard with many squat sets, multiple rounds of chair pose, and knee lifts. I felt the work in my quads after the workout was complete. I had a nice bath to recover.

People may doubt how fit you can get from playing a game – but when you’re hitting heart rates in the 160s, you have good evidence that it is doing some good. I’m really pleased to have started my week with these workouts, and my muscles already feel worked from doing so.
 

Nutrition:
Calorie Intake: 1661/1783
Fat: 26 %
Carbs: 51 %
Protein: 23 %

Ah, a splendid start to the day with a cup of coffee and 3 slices of cinnamon raisin swirl toast. I relaxed after my workout with my breakfast, and it felt great knowing I’d already burned off most of what I was eating!

I heated up a Stouffers French bread, three-meat pizza for lunch. I love pizza, and I adore the ease of popping something in the oven as my cooking strategy. French bread pizzas were something I grew up enjoying but haven’t had in decades. I spotted them at the supermarket when I was looking to purchase a frozen pizza and saw they were on sale. They suit me perfectly as there is so much eating in one of these, and it comes in at 460 calories – far less than I’d eat if I heated up a traditional pizza. What makes it even better is that there are no leftovers to munch on the next day! I finished the meal with a 150-calorie serving of banana pudding.

I enjoyed a serving of my creamy chicken bacon orzo and a 100-calorie bar of Dove chocolate to end my meal on a sweet note for dinner. If it ain’t broke – no need to fix it. At least, that’s my excuse when I eat the same meal repeatedly.

I had a couple of snacks between my meals today – a mini white chocolate macadamia nut Clif bar and a Dannon Light and Fit strawberry banana yogurt.


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Thursday 18th

Workout and Movement:
Active Calories, Indoor Cycle: 250 Avg. HR: 143
Exercise Ring: 100/30
Move Ring: 951/650
Total steps: 10,217

I mixed things up today for two reasons. 1) I don’t want to get bored with my game, and 2) I want to get back on the bike, so I am ready for the spring. I did 35-minutes on the spin bike. By minute 5, I was breathing heavily, and I could feel sweat starting the trickle down my back. The resistance wasn’t high, yet, I got my heart rate to stay around 157 BPM during the second half of the ride. Initially, I was going to do only 20 minutes but pushed myself to get 35 minutes. My issue has always been starting – not to keep going!

I walked a lot tonight, accounting for the rest of the stats, making it a solid day for the legs! As I like to march on the spot, I got myself an anti-fatigue floor mat to stomp on. I opted for a 3/4 inch ComfiLife mat as it suited my needs perfectly. I have found that it’s eased my calf muscles during these hour-long walks that I tend to embark on. So much better than walking on hardwood floors. Highly recommended.


Nutrition:
Calorie Intake: 1622/1783
Fat: 37 %
Carbs: 47 %
Protein: 16 %

Simple breakfast as always. Hit up a bowl of instant oatmeal with 1/8 cup of raisins. I’d love to add more raisins into my oats, but this amount gives a good balance between flavor and calories. Great breakfast for 170 calories.

Lunch was incredibly similar to yesterday, with the main component being a 3 meat French bread pizza. I continued the “Italian” theme with a mini ice cream cone (like a Drumstick) for dessert. Not the healthiest food for this meal; however, it didn’t break the calorie budget with its 640 calories value.

Dinner went back to my home cooking. Tonight I took half a serving of my creamy chicken bacon orzo dish and paired it with a cup of homemade mashed potatoes. To me, this is comfort food at its best — a mighty filling dinner for 472 calories.

I had plenty of room in the budget to indulge with my snacks. I paired a Land o Lakes mint hot cocoa with two 100-calorie Dove bars. Just shows the power of home cooking and how many calories it can “save” you.

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Friday 19th

Workout and Movement:
Active Calories, AF+ Dance: 152 Avg. HR: 141
Active Calories, AF+ Mindful Cooldown: 40 Avg. HR: 101
Exercise Ring: 100/30
Move Ring: 1,006/650
Total steps: 12,372

My friend and I decided to do an Apple Fitness+ workout at the same time today. For a change, we chose to dance and went with: Dance with LaShawn, 20 minutes, Throwback Hits. I’m pleased I wasn’t live-streaming this effort. Without a doubt, I looked like an uncoordinated Yetti trying to compete on So You Think You Can Dance? However, the point was not to impress judges or make a new career on Broadway; it was to burn some calories. On that front, I achieved my goal.


This workout is great because you are utterly distracted trying to grasp the dance moves that the workout is over before you know it. It wasn’t easy cardio either – my HR hit 161 BPM during this short session!

I like to do a mindful cooldown when I am using AF+. Dustin’s 10-minute mindful cooldown combines a decent amount of stretching and loosening before taking a few minutes to meditate on gratitude.

My work today earned me a new move record – really quite proud of that!

Nutrition:
Calorie Intake: 1569/1783
Fat: 31 %
Carbs: 51 %
Protein: 18 %

A rather different breakfast for me today! I had a lovely Dannon Light and Fit peach yogurt with a small banana. I like to cut my banana into thin slices and dunk it into my yogurt. As this was so few calories (160), I was rather peckish a bit later and enjoyed a white chocolate and macadamia nut mini Clif bar with a cup of coffee.

I relished my half portion of creamy chicken bacon orzo dish with a cup of mashed potatoes so much yesterday that I had to have it again! I’m a big fan of meals that I can eat with a spoon, and this fits that remit completely – some of the best 472 calories that I’ve eaten recently.

For dinner, I made what I grew up calling a “proper meal.” Which in Scotland means meat, potatoes, and a veg.

I found al fresco breakfast sausages in the supermarket this week – a revolution for me as these are 50 calories per link. 50 calories!!! These were the core of my 607 calorie dinner.

I had three sausage links with a cup of homemade mashed potatoes and 2 cups of broccoli. Alas, I didn’t have gravy (I miss Bisto, and I really should order some!)

I rounded my meal off with an ice cream cone, like a Drumstick, for 180 calories.

There was plenty of room in the food budget today for a 100-calorie Dove chocolate bar and a packet of kettle corn PopCorners.

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Saturday 20th

Workout and Movement:
Active Calories, Functional Strength Training: 57 Avg. HR: 89
Exercise Ring: 86/30
Move Ring: 790/650
Total steps: 11,308

A touch of a lighter day, exercise-wise. My functional strength training was 25 minutes of lifting weights, focusing on the arms. I did reps of bicep curls with 8 lbs. weights. I switched to the 5’s to do shoulder presses, back flies, front extensions, lateral extensions, and tricep rows. I wasn’t following a particular routine, just trying to do some weight work. I should really follow guidelines by a trainer to make sure I am working my muscles efficiently and in a manner that will not cause injury.

The rest of my movement came from all those steps! Most of them were from tidying the house and consciously trying to not sit all day. It is far too cold to go outside at the moment, so making the most of what I can do inside my apartment. I also performed several squats today to work the legs.


Nutrition:
Calorie Intake: 1703/1783
Fat: 29 %
Carbs: 58 %
Protein: 13 %

Like yesterday, I began my day with a yogurt and a banana. Today’s yogurt of choice was a cup of Chobani blended strawberry Greek yogurt. It is still my favorite at the moment. Satisfying breakfast for 263 calories.

Stouffer’s make a deluxe flavor of their French bread pizza, and that’s what I had for lunch today. It’s a decent size and has a lot of eating for 410 calories. I rounded off my comfort, junk-food lunch with a mini ice cream cone that took 180 calories from my budget.


After eating frozen, packaged food for lunch, it was time to return home cooking for dinner. I paired a cup of mashed potatoes with 243 calories of my chili con carne and 2 cups of frozen steamable broccoli. When I eat food like this, I feel like I am kind to my body, and I enjoy eating rather than see it as mere refueling. I finished up my meal with half a cup of low sugar chocolate pudding for 70 calories.

For a decadent snack today, I had a hot chocolate and a 100-calorie Dove chocolate bar.

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Sunday 21st

Workout and Movement:
Active Calories, Indoor Run: 203 Avg. HR: 90
Exercise Ring: 58/30
Move Ring: 707/650
Total steps: 9,305

My “indoor run” was supposed to be something greater than a walk. A jog would probably be a fairer term for the level of movement I partook in. However, Apple doesn’t have a “bit more effort than walking category.” Regardless of what you categorize it as the stats aren’t impressive. The distance covered was only 1.63 miles, and that required 23 minutes to complete. I think I’d prefer to class this as a fast walk than anything else. Without question, I am not ending the week with a strong exercise performance.


Nutrition:
Calorie Intake: 1661/1783
Fat: 23 %
Carbs: 64 %
Protein: 13 %

Turned to my favorite low-calorie breakfast today: a bowl of instant oatmeal with 1/8 cup of raisins. You can’t really go wrong with this 170 calorie option to start your day.

I turned to a can of soup for lunch, opting for Progresso’s creamy chicken noodle flavor. The entire can is only 270 calories, so I felt comfortable eating it with three slices of white Italian bread (240 calories). I like to dip my bread in my soup, even if it isn’t the most elegant eating method! A little while later, I enjoyed a 100-calories Dove chocolate bar.

I had some great news this week – my application for a green card was approved. While I’m trying to move away from the mentality that food should be used as a reward or celebration, I couldn’t resist rejoicing at this news by ordering an Indian take-out. My best friend in Houston did the same, so it was like we were having a congratulatory meal together.

Last week, I had Chinese take out and regretted it as I ate highly unnourishing food and far too much of it. I was determined to not make the same mistake today!

While It was 881 calories, my meal consisted of more what I call “real food” than my previous take-out. I had 1/2 cup of butter chicken with a cup of jasmine rice. I ate this with 2 pieces of naan and had one large vegetable samosa. The key was that I ate this in two sittings, drinking plenty of water. It was controlled eating rather than stuffing myself to the point of feeling ill.

When you have “unlimited” food in front of you, i.e., it isn’t preportioned, it is far too tempting to keep eating. Like me, you’ve probably heard that it takes 20-minutes to feel full. When presented with a large amount of food, I’m trying hard to have some, then wait to gauge if I remain hungry. Previously, greed would have kept me eating. Changes like these show me that I am changing my attitude to food despite the slow progress, and these changes are sustainable and permanent.

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Week’s Reflection

Entirely unrelated to my fitness journey – however, I want to share some amazing personal news in case you missed it: my green card was approved on Friday morning! It has lifted my overall mood considerably, and I hope this jolt can take me through the next few weeks of my journey.

Back to the point… I feel pleased with my movement efforts this week. Upping my movement goal from 500 to 650 calories has had a positive effect. I meet my goal every day, and I can be proud of what I did this week to close my rings. I didn’t walk my way to closing my rings, which I have been doing recently!

Eating my homemade meals is having a good effect on how I am feeling. Lethargy is lessening, and I am sleeping better. Overall, things are moving in the right direction.

Upcoming Week

Potential Roadblocks

Rolling into the last week of February, and there is nothing new preventing me from achieving my goals. The weather is still a concern, as snow and below-freezing temperatures mean that anything outside is a hard no for me.

I am getting used to being by myself – I haven’t lived alone in years now. I guess with three cats, I not really alone! They are an excellent company, and I wonder where I’d be without them. Got to keep plugging through and stay mentally strong.

Desires

I’d like to keep doing exercises this week to close my rings and not walk my way to my badges. I’ve managed to do a workout of some sort every day this month, so I’d like to keep that up to achieve a “perfect month” of movement.

I got take-out this week, and nothing terrible happened to my health. The key was controlling that meal. Maintaining that level of mindfulness is something I’d like to keep up. It sure didn’t hurt to lose a pound of the gain I saw last week. Getting below 180 is my short-term goal!

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Cat Corner

I have three fur babies, so it won’t come as much of a surprise that I want to introduce you to Raven this week! She’s Gryffin’s sibling and the smallest of the three. She’s an adorable and kind cat with the softest coat I’ve ever felt. ᓚᘏᗢ


Amazon Link

If you want to support my blog at no cost – shop on Amazon using my link! As an Amazon associate, I get a tiny kickback for ANYTHING you buy – and it doesn’t cost you a cent. 😊

Thank you for your support! 🤗

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