Journal

Fat to Fit: Week 23

April 19th – April 25th, 2021

Last week was a successful one. My meal prepping catapulted my nutrition forward while I got on the bike a few times to burn those calories! My plan for this week is to maintain that disciple. Don’t order a take-out and keep the chocolate intake to a minimum. If I can do that, then success should greet me.


Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 182.0 lbs.
Week’s Ending Weight: 180.8 lbs.

Body Fat: 31.3 %
Muscle Mass: 116.8 lbs.

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Monday 19th

Workout and Movement:
Active Calories, AF+ Yoga: 99 Avg. HR:
Active Calories. AF+ Mindful Cooldown: 39 Avg. HR:
Exercise Ring: 49/30
Move Ring: 711/650
Total steps: 6,441

I kicked off my week doing a Chill Vibes slow flow with Molly (April 5th). It was a workout that pushed me, elevating my heart rate to 153 BPM. I felt the strain in my arms and legs after I completed the 20-minute flow.

I opted for a 10-minute mindful cooldown with Jessica afterward to get in a little stretching. While meditation isn’t something I practice regularly, I find the Savasana aspect of the cooldowns helpful, too. They are a good way to shut the mind off, even for a few minutes.


Nutrition:
Calorie Intake: 1506/1533
Fat: 13 %
Carbs: 74 %
Protein: 13 %

Incredibly average start to the week for me with a cinnamon raisin bagel to kick it off. I used every one of those 280 calories to carry me through ’til lunch!

As per usual, I brought lunch with me to work and enjoyed a hot home-cooked meal. Today, I opted for a half serving of chili con carne with 3/4 cup of jasmine rice. This delightful meal came to 356 calories.

Dinner was remarkably similar, with a full portion of chili con carne taking center stage. I paired it with 135 calories of mashed potatoes, bringing my meal to 540 calories.

I enjoyed a couple of snacks today – an Apple & cinnamon Nutrigrain bar (130 calories) and a 200-calorie bag of Stacy’s cinnamon sugar pita chips.


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Tuesday 20th

Workout and Movement:
Exercise Ring: 41/30
Move Ring: 776/650
Total steps: 9,990

Argh – I should have walked 10 more steps! Yes, that sort of thing irks me 🤷🏻‍♀️. Oh, well. Despite missing the 10K mark, it was a solid day. I moved a lot at work and then got up and marched before bed to get my exercise ring closed. I’ve stopped tracking these marches. I’m not sure that the pacing information is of much use. Perhaps the heart rate info would be of value. However, I don’t want minutes to be added to my exercise ring if I’m not moving enough to warrant it. I’d prefer each minute is being earned by raising my heart rate rather than just because I clicked something on my watch.

Nutrition:
Calorie Intake: 1471/1533
Fat: 23 %
Carbs: 58 %
Protein: 19 %

I started the day like many others – with a 190-calorie Pure Protein chocolate peanut caramel bar. During the working morning, I reached for a couple of Nutrigrain bars (130 calories each) to tide me over until lunch.

At lunchtime, I enjoyed a serving of curried chicken Acini di Pepe – a delicious, flavorful meal that’s only 280 calories per portion. I am a huge fan of creating all-in-one meals that I can eat with a spoon. Perfect solution for lunch at work!


Dinner was another homecooked meal. This time, I heated up a portion of Italian turkey stew with 135 calories of mashed potatoes. I had two bags of Stacy’s cinnamon sugar pita chips today, too – one after I got home from work and one as an after-dinner treat.

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Wednesday 21st

Workout and Movement:
Exercise Ring: 35/30
Move Ring: 674/650
Total steps: 7,483

Work was a little quieter on the experiment front today; therefore, I walked around a little less. Consequently, I got fewer steps today than yesterday.

I didn’t wait ’til near bedtime to close my rings. Instead, I had an early dinner and got marching nice and early. On days like today, I am grateful that I set good targets that I force myself to meet. A few months ago, my move target was 500 calories, and I know that I would’ve stopped once that was met today. Instead, I kept going to close that damn ring!



 

Nutrition:
Calorie Intake: 1389/1526
Fat: 13 %
Carbs: 63 %
Protein: 24 %

It might be April, but it snowed today in Buffalo. Not just a little sprinkle – enough snow to cover the world in white and stick to the ground. It felt as though we went back in time to the depths of winter. Seriously, people were wearing Christmas sweaters to work. While I may have enjoyed my protein bar like usual, I was treated to a hot chocolate today to get into the winter vibe. In total, my breakfast came to 410 calories.

I was glad that I had a half portion of chili con carne with 3/4 cup of rice for lunch. This meal gave me a warm feeling on this bizarre winter’s day. When I got home from work, I felt hungry after drinking my breakfast calories, so I had a chocolate deluxe Pure Protein bar. Combined, my lunch came to 536 calories.

For dinner, I made a “throw everything together” creation. I made a pot of jasmine rice, added in a bag of frozen peas and carrots, and cooked off a bag of salad shrimp in hoisin sauce. Mixing it all together and letting it sit for 10-minutes was all it needed to get the flavor to infuse. To serve, I added a handful of fried shallots on the top. Nothing like a little crunch! The big bowlful you can see to the left can to 443 calories.


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Thursday 22nd

Workout and Movement:
Active Calories, AF+ Yoga: 108 Avg. HR:95
Exercise Ring: 79/30
Move Ring: 900/650
Total steps: 12,043

The 22nd of April is Earth Day. Apple offered up a badge to commemorate the event that you could earn by completing a 30-minute workout.

After doing several 20-minute yoga workouts, I decided that I was ready for a full 30 minutes – and I wanted the badge! What I liked about the longer workout was that there is a bit of a cool down and Savasana included – so there’s no need to do a separate mindful cooldown as well.

Back to the workout, though! I believe this was my first time doing yoga with Jessica; I’ve only done her cooldowns before. As I am still getting used to the yoga movements and completing flows, I stuck with the chill vibes theme. From my heart rate trace, you can see that the routine pushed me hard, getting my heart rate into the 130s a couple of times.

The flow starts off slowly with plenty of stretching, loosening your joints, and removing your tightness. Jessica then maintains the stretching theme as she takes you through your flow. I love Jessica because she explains the moves as we’re doing them, so I’m never lost!


Nutrition:
Calorie Intake: 1483/1526
Fat: 28 %
Carbs: 53 %
Protein: 19 %

Started today, like many others, with a Pure Protein bar. A little while later, I went for a Nutrigrain bar to take me through to lunch. In total, my breakfast was 320 calories.

I took a portion of my shrimp, peas, carrots, hoisin sauce in rice creation from last night into work for lunch. I’m a big fan of grabbing something easy to microwave that’s also reasonably good for me. Home cooking has made this far easier for me to achieve.

After going to the supermarket, I have fresh items in my fridge! As a result, I had a salad kit for dinner – chipotle cheddar chopped salad from Fresh express. I ate the whole bag for 390 calories. For dessert, I enjoyed a Greek yogurt (left) that I ate with my new tiny cat spoons! I love these guys – not only are they cute, but they also make the yogurt last longer!

I had room for a bag of Stacy’s cinnamon sugar pita chips as a 200-calorie snack today too.

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Friday 23rd

Workout and Movement:
Exercise Ring: 50/30
Move Ring: 845/650
Total steps: 13,457

I did a considerable amount of walking today, covering a respectable 6.8 miles. Like normal, I earned many steps during a busy workday in the lab before adding on extra before bed. I didn’t need these extra steps and exercise minutes to close my rings – no, I needed them to keep up with the challenges I was in! While I have no desire to beat my friends, it is mentally good to keep up with them. You don’t want to be so far behind at the end of the week that it’s embarrassing 😂.

If you can get a good challenge going with a friend (or foe), the challenge is highly motivating when your self-discipline needs a spark.


Nutrition:
Calorie Intake: 1434/1526
Fat: 19 %
Carbs: 63 %
Protein: 18 %

If eating the same breakfast every day was the key to weight loss, then I’d have this down pat. I had the same breakfast today as I do most – a Pure Protein bar, followed by a Nutrigrain bar later in the morning. It’s a solid breakfast for 320 calories.

Lunch, too, was a repeat of yesterday, with a portion of my shrimp and vegetable hoisin rice dish. I am definitely a leftover person. Felt more than satisfied with my 443 calorie meal.

I reached for a portion of Italian turkey stew with 135 calories of homemade mashed potatoes for dinner. The beauty of meal prep shows itself again as I was far too lazy/tired to make dinner tonight.

I had my go-to snack again today – a bag of Stacy’s cinnamon sugar pita chips (200 calories).

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Saturday 24th

Workout and Movement:
Active Calories, Outdoor Walk: Avg. HR:
Exercise Ring: 76/30
Move Ring: 760/650
Total steps: 11,183

I had the privilege of receiving my second dose of the coronavirus vaccine today. An added bonus was that it was a beautiful day up by Niagara Falls, where the vaccine was being administered. Following my shot, I went on a little walk to see one of the great geological treats in the world.

I didn’t walk with any real purpose or direction other than toward the falls themselves. I listened to a podcast, so it’s not like I had some up-tempo tunes to pace myself too. I also paused a few times to take in the falls, which is when my heart rate does fall.

Walking is incredibly good for you and a much different exercise compared to marching on the spot. I had a great time, and I’m pleased with my hour stroll!


Nutrition:
Calorie Intake: 1395/1526
Fat: 14 %
Carbs: 67 %
Protein: 19 %

It might be the weekend, but that doesn’t stop me from starting my day with a Pure Protein bar! I did mix things up a little after that, though. Instead of a Nutrigrain bar, today, I had a cup of honey nut frosted flakes (140 calories) to fill that gap between breakfast and lunch.

At lunchtime, I relished a serving of curried chicken Acini di Pepe, along with a bag of sea salt PopCorners. A delightful lunch for 390 calories.

I used chips as a substrate during dinner too. This time they were used to scoop up half a serving of chili con carne and half a cup of jasmine rice. I went for spicy queso PopCorners (120 calories) for the job this time. It felt like I was eating nachos – for a fraction of the calories. I had a bag of Pop-Tarts frosted strawberry bites for dessert. This is a new product I thought I’d try as they are only 150 calories. I like them a lot, and they offer substantial eating for the calorific burden. In total, my dinner only came to 575 calories.

I did have one 100-calorie snack today – a snack-size box of Corn Pops cereal. The first time having these, I believe – they have an interesting flavor and texture. Not my favorite cereal, but not bad.

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Sunday 25th

Workout and Movement:
Exercise Ring: 32/30
Move Ring: 406/400
Total steps: 4,481

I felt totally wiped out by the second dose. Therefore, I didn’t feel up to doing anything at all. In fact, I spent 90% of my day asleep or dozing. I lowered my move goal and forced myself to march just enough to close my rings. While this may seem like cheating – I honestly pushed myself to do this, so I don’t think it was much of a cop-out.

Exercise is important for everyone, no matter where you are in your fitness journey. However, listen to your body and take a break when it tells you it needs it.


Nutrition:
Calorie Intake: 1460/1526
Fat: 25 %
Carbs: 59 %
Protein: 16 %

Despite feeling tired, I maintained my appetite today. I also felt it would be good to consume the normal amount of calories to get my body functioning again!

I started today with the exact same 330 calories that I had yesterday: a chocolate peanut caramel Pure Protein bar and a cup of honey nut frosted flakes. I am a creature of habit.

Lunch was a call back to winter with a bowl of soup! It’s a good option when you don’t quite feel yourself either. I went for Progresso’s creamy chicken noodle soup and toasted and everything bagel to dip into it. It’s what you do when you are out of bread! This hearty lunch came to 550 calories.

The most unhealthy thing I purchased at the supermarket was Maruchan Ramen noodles. It’s what I chose as junk food for the perceivable future. I had a packet of them for dinner, taking up 380 of my daily calories. To sodium alone might be enough to kill a human.

After my noodles, I had a bag of Stacy’s cinnamon sugar pita chips to round off my eating for the week.

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Week’s Reflection

It was a fairly light week regarding workouts – just two yoga flows and a nice outdoor walk. I do like yoga; it’s good for both mental health and strength building. I see changes in my body for it already. Once I have recovered from the vaccine, I need to step it up a bit. I think trying to fit in four workouts a week is a SMART goal.

I consistently ate under my calorie budget this week, which helped with losing over a pound. I stuck to mostly homecooked meals, which were prepared with fresh and healthy ingredients. My main concern was how many bags of cinnamon sugar pita chips I ate this week. Rationally, I can see how it would be better to switch these out with fruit, yogurt, or other healthier snack. However, as I stayed under budget and saw a drop in weight, I am not concerned about changing things up too much. A small change is in order, though.

Upcoming Week

Potential Roadblocks

I will probably need Monday to get back to feeling like myself, so I suppose a roadblock is that tomorrow I won’t be full speed. Apart from that, I don’t anticipate anything thwarting my progress, except for myself, of course!

Desires

I’d like to get four workouts in next week. I’m not sure how I’ll do as I tend to be tired and lazy after work most days. I don’t sleep fantastically, and getting up that early is exhausting. Further, my job is mentally demanding at times, which always leaves me drained afterward. If I manage four workouts, then I pushed myself mentally to do so.

I commented that I had too many pita chips this week, and I’d like to mix up my snacking. Specifically, I’d like to trade some of those chip calories for more nutritious options.

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Cat Corner

I have to share these pictures of my boy, Gryffin. He often chirps and then stretches out like this. However, it’s rare that he then falls asleep in this position! Glad I caught the moment to share with you all! 💞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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