Journal

Fat to Fit: Week 30

June 7th – June 13th, 2021

I started a bit of an exercise streak last week by doing an Apple Fitness+ workout every day of the month thus far. It would be pretty sweet if I could keep that up! My body feels like it was recovering from a weekend of drinking and overeating a couple of weeks ago – let’s hope I can remain disciplined and continue on track.

Body Stats:

Highest Lifetime Weight: ~225 lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 180.2 lbs.

Body Fat: 31.0%
Muscle Mass: 117.0 lbs.

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Monday 7th

Workout and Movement:
Active Calories, AF+ Yoga: 156 Avg. HR: 106
Exercise Ring: 69/30
Move Ring: 853/650
Total steps: 9,770

After starting a great trend of working out every day last week, I wanted to keep that going.  My friend and I are remotely doing these exercises together for motivation.  We chose a 30-minute yoga for the first time to help push me further.

Today we fancied chill vibes with Jessica, an instructor that I find explains moves but does quite a bit of challenging work. Sticking with chill vibes playlists doesn’t necessarily mean that the workout is akin to chilling! I was pushed pretty hard during this routine, finding my heart rate climbing to 142 BPM. These spikes occur when I hold downward dogs for a long time, as the strain on my shoulders keeping myself up is a lot of work.  Got some good moves in that helped my balance.  I even did okay with the windy tree pose!

This was my first 30-minute yoga session; thus, it was unsurprising but nice that I earned my yoga record badge.


Nutrition:
Calorie Intake: 1,460/1,527
Fat: 20%
Carbs: 58%
Protein: 22%

In typical fashion, I started my week off with a chocolate peanut caramel Pure Protein bar followed by a Kellogg’s Nutri-grain bar.  Combined, these easy on-the-go breakfast options total 320 calories and keep me full until lunchtime.

I’ve been eating a lot of chicken and vegetable orzo recently. It’s easy to make, tastes great, and is healthy. For a mere 331 calories, I am hitting all the required food groups. What’s even better? It freezes and reheats well without losing flavor or texture.

Dinner was a portion of Italian Turkey Stew with a cup and half for mashed potatoes. For dessert, I enjoyed a cup of Lowfat vanilla yogurt with 66 calories of granola.


I was fairly hungry and tired after work, so I had an appropriate snack to deal with both issues.  I paired a salted caramel cold brew with a serving of berry crisp pillows cereal from Whole Foods. I adore this cereal because it has this wonderful, almost chewy-like texture from the fruit filling.  It tastes better than it sounds.  Together, they made a 200 calorie snack.


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Tuesday 8th

Workout and Movement:
Active Calories, AF+ Strength: 203 Avg. HR: 126
Exercise Ring: 88/30
Move Ring: 851/650
Total steps: 10,293

Confidence is evidently growing as I followed my 30-minute yoga with a 30-minute strength workout.  Naturally, I went for the strength trainer that I’ve built a relationship with – Sam. I selected this particular routine as it was focused on the lower body, which I felt was a good follow-up to the yoga I did yesterday, which had a lot of shoulder work.

For heavy dumbbells, I am using 8 lbs. as that’s the heaviest I have.  There are some moves where a little more weight would be preferable. However, there is little doubt that her four “simple” lower-body moves pushed me hard.  I was a puddle of sweat by the end of this.  I have no idea how she gets so low on her squats and lunges.  I definitely look like I am doing closer to modified move than copying Sam.  Room for improvement!

I earned my functional strength training record badge today too.

Nutrition:
Calorie Intake: 1,503/1,527
Fat: 27%
Carbs: 61%
Protein: 12%

Work has been flourishing us with food recently.  This morning, it was a spread from Panera. I opted for a blueberry muffin as I have been craving one for a long time.  Alas, I didn’t check the calorie count before selecting it, and I was surprised to find that it was 460 calories.  I also had around a cup of fresh fruit for around 124 calories. Therefore, my breakfast was a whopping 584 calories.


I never like to see food wasted, so I nabbed an asiago cheese bagel and a portion of cream cheese for lunch.  They combined to create a delicious 430 calorie meal.  It had to be one of the nicest cheese bagels I have ever had! I also took a blueberry bagel home and had half of it (170 cals) as my afternoon snack.

I enjoyed a homecooked meal of Italian Turkey Stew and mashed potatoes for dinner, adding 319 calories to my day. I am sort of stunned that all of that was under my food budget, but that’s how it works out sometimes!

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Wednesday 9th

Workout and Movement:
Active Calories, AF+ HIIT: 205 Avg. HR: 146
Exercise Ring: 70/30
Move Ring: 937/650
Total steps: 12,514

Time for a 20-minute HIIT workout.  I’m trying to include these to give me a cardio aspect to my fitness. Brutal is how I’d describe this routine.  I liked the throwback hits, but I hated the burpee challenges between the HIIT move sets. I can’t do a burpee, but even the modified version between jumping jacks and push-ups was something I’d expect from an army boot camp.  It amazes me how exhausted I feel from 30-seconds of jumping.  Forcing myself down and up off the ground is energy draining.  My heart rate sat around 165 BPM for the entire workout, which I think is just about my max heart rate at this point. It’s fair to say that it was a challenging 20-minutes! When I do a HIIT workout, I know exactly how unfit I still am.

Yes, I got my HIIT record badge today.  That’s three records in a row! My heart was pumping so fast that I actually set a new record for a cooldown today too. 



 

Nutrition:
Calorie Intake: 1,350/1,527
Fat: 18%
Carbs: 60%
Protein: 22%

Back to normal today, i.e., work didn’t supply us with food! I had my regular 320-calorie breakfast of a Pure Protein bar and a Kelloggs’s Nutri-grain bar.

Lunch, too, was a familiar affair, with a serving of chicken and vegetable orzo — nothing like microwaving a home-cooked meal to have at work. I am still amazed that I can have such a large portion of food for 331 calories; it doesn’t seem right!

Italian Turkey Stew with mashed potatoes made up my dinner for another night. I’ve spoken for my love for mashed potatoes, and I don’t think anything will change that.  I’d happily eat a bowl of plain mash for most meals! After my entrée, I had a dessert of a strawberry mochi for 90 calories.

As for snacks today, I had the other half of yesterday’s blueberry bagel and a serving of berry crisp pillows cereal from Whole Foods. 


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Thursday 10th

Workout and Movement:
Active Calories, AF+ Yoga: 146 Avg. HR: 100
Exercise Ring: 63/30
Move Ring: 784/650
Total steps: 8,543

After the exhaustion of yesterday, it was time to bring things down a notch with a 30-minute yoga workout.  I was hoping to stretch my body, so I selected this slow flow with Jonelle.  The last time I worked out with her, the yoga was less taxing and was what I was looking for on my “off day.”

However, I underestimated the amount of work this flow would require.  You can see from my heart rate spikes that it got rather high at times.  This occurred while I holding a lunge and stretching. I will testify that this yoga flow did exactly what I needed, working out a few kinks that my body felt after the past few days. A great way to round out a day.


Nutrition:
Calorie Intake: 1,395/1,527
Fat: 21%
Carbs: 51%
Protein: 28%

I stuck with my standard breakfast of champions today:  a Pure Protein bar and a Nutri-grain bar, totaling 320 calories. It works for me and fits nicely into my eating while working situation.

I haven’t been eating orzo long, but it’s firmly part of my diet now. I had a serving of one of my go-to dishes at the moment – chicken and vegetable orzo.  I love the texture and flavor!

A portion of curried chicken and spinach ziti was my selection for dinner.  I adore pasta and would eat it for every meal if that was an option! When I got home from work, I was pretty hungry.  Therefore, I had a Chocolate Deluxe Pure Protein Bar and half a bottle of salted caramel cold brew coffee.

I did have a chocolate fix as my snack today – 2 milk chocolate Dove promises for 80 calories.

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Friday 11th

Workout and Movement:
Active Calories, AF+ Yoga: 108 Avg. HR: 106
Exercise Ring: 90/30
Move Ring: 984/650
Total steps: 15,674

I am really enjoying working out with Jonelle. As far as I can tell, she wasn’t a trainer when Apple Fitness launched, and I’ve seen that her confidence has increased in recent weeks.  I used to think of her as an “easy” instructor as she doesn’t perform crazy moves like Jessica or Dustin.  However, that moniker is no longer appropriate.

Looking at my heart rate trace, it is apparent that her 20-minute chill vibe flow got my heart pumping!  Hitting a peak of 148 BPM during yoga shows how hard I was working. Today, she worked my hips the most, which was great because I felt tight in that area.  I also got a decent lower body workout from holding lunges.

The rest of the stats for the day came from walking after my yoga to increase my calorie burn.


Nutrition:
Calorie Intake: 1,466/1,527
Fat: 19%
Carbs: 61%
Protein: 20%

The end of my workweek started in a typical fashion: with a Pure protein bar to kick off my day, followed by a Nutri-grain bar a few hours later.  Solid start to the day for 320 calories.

I had the same lunch as yesterday too. Nothing like a good meal to keep your energy up as you wait for the clock to indicate that it’s the weekend. I adore that my home cooking provides me with a lunch that is packed with vegetables, a food group that I don’t eat enough of!

I fancied some comfort food for dinner today, so I went for macaroni and cheese!  I prepared a box of Annie’s shells and white cheddar without milk or butter.  It took two servings, but I ate the whole box over a few hours.  Such an indulgence added 675 calories to my day.

I had a lovely chocolate snack of 2 Dove promises with the other half of the bottle of salted caramel coffee that I started yesterday.

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Saturday 12th

Workout and Movement:
Active Calories, AF+ Strength: 47 Avg. HR: 97
Exercise Ring: 85/30
Move Ring: 799/650
Total steps: 11,435

For the first time, I chose to work out with Amir. I love him.  His energy is infectious.  You can tell that he loves working out, getting strong, and he wants to take you on that journey.  He told me to use medium and light weights, so I selected my 5 lbs. weights for both (3 lbs. aren’t enough, and 8 lbs. still seems too much after a few reps). On reflection, the 5 lbs. wasn’t enough for me to get the most of this workout.  It felt too easy – demonstrated by my heart rate during this routine.  He wasn’t making easy moves if you had the right weight.  I will repeat this tomorrow using the 8’s and see how it goes.


Nutrition:
Calorie Intake: 1,520/1,527
Fat: 27%
Carbs: 53%
Protein: 20%

I love the pace of the weekend morning. I still rise early, but there’s no desk I need to be at by 6 AM. Instead, I can make a coffee and wake before I think about food. When I do, I don’t need to limit myself to a grab-and-go option.  Today, I opted for a bowl of low-sugar instant oatmeal (110 calories) with 1/8 cup of raisins (60 calories). I make my oatmeal with water and cook it for 90 seconds in the microwave.

Lunch was the same as I had last Saturday – a Whole Foods’ thin crust BBQ chicken pizza. I tend to cook a larger lunch or an item I can munch on throughout the day on the weekends.  Hence the pizza.  During the day, I ate the entire thing, which cost me 950 calories.


Despite the calorie burden, pizza isn’t the most filling food, meaning I required something for dinner later.  I enjoyed a chicken Verde taco bowl by Frontera (270 calories) with a whole wheat tortilla (130 calories).  I was going for a burrito vibe! Without guacamole, sour cream, or cheese, this meal was a low-calorie option to curb the Tex-Mex desire. It tasted damn good, and I wish I had more of these bowls in my freezer to fall back on.

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Sunday 13th

Workout and Movement:
Active Calories, AF+ Strength: 88 Avg. HR: 113
Exercise Ring: 137/30
Move Ring: 1,127/650
Total steps: 17,480

Okay, so back to the exact same strength workout as yesterday, but this time using 8 lbs. as my heavier weights. My heart trace is more like it!  I had no idea that I could do front rows using 8 lbs. and hold my form.  It’s moments like these that allow me to realize my progress! After doing these exercises, I felt a burn in my upper body, so I know I am on track now.  However, I am going to need more weight soon.  I can easily curl 8’s and doing a set of overhead presses seems far more manageable than they did before. 

What do we need?  A weight exchange shop. 


Nutrition:
Calorie Intake: 1,390/1,527
Fat: 21%
Carbs: 62%
Protein: 17%

I always feel that starting my day with a bowl of oatmeal and raisins sets me up for success.  For under 200 calories, I feel satisfied, and I know I didn‘t just put “crap” into my body.

Salads were galore today!  I prepared a 258 calorie salad for lunch.  It contained: ½ cup of pineapple chunks. 56 grams of smoked turkey, 20 grams of raisins, 24 oz. Of shredded carrots, and 2 oz. of iceberg lettuce.  The volume of this meal was enormous.  However, I should have added a bit more to it, as I was hungry again a few hours later.

I made the same salad for dinner, though I bulked it up with ½ a small avocado and with a whole wheat tortilla on the side.  Further, I enjoyed a banana with a couple of Dove promises, which provided me with a wonderful tasting dessert.


Due to my post-lunch hunger, I had a chocolate peanut caramel Pure Protein bar (190 calories) in the mid-afternoon.  At night, I had a bag of Shelia’s chocolate chip brownie brittle for 120 calories to round off my week. 

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Week’s Reflection

I am really chuffed with how my week went. Getting into a habit of doing an Apple Fitness workout every day is an incredible feat for me. It’s far too easy to make an excuse and clutch to fatigue as a reason to not put in those 20 or 30 minutes. It’s all mental. Once I get started, there’s no issue in pushing myself to complete the routine.

In terms of food, I did okay. Sure, as always, I could choose more nutritious foods. I could not have had a frozen pizza, and I would have been better off sacking on some carrots. However, I was on budget; I didn’t overeat. One of these days, I will start to see the scale move due to eating at a calorie deficit. Can’t wait! 😝


Upcoming Week

Potential Roadblocks

It’s mid-June, and there’s nothing on the docket this coming week. The weather is good, the Euros are on, and work is going well. I need to keep at it and stay mentally strong!

Desires

After starting my Apple Fitness workout streak, I’d like to see it continue next week. Like this one, I want to vary the exercises I do to give my body a bit of everything. I want strength, I need cardio, I demand flexibility.

As for eating, consuming at the deficit is all I am setting for myself. I believe in math; I know that it will start having an effect on my weight. My body is changing, and I have to respect the process.

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Cat Corner

Raven is a highly skilled cat. Here is one of her tricks, something that I call Cat Ball. You can tell from her expression that she just loves performing it and is delighted to share her talent 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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