Fat to Fit: Week 33

June 28th – July 4th, 2021

Last week was an excellent one, where I successfully kept up my target of a full month of Apple Fitness+ workouts and ate better than in previous weeks. The forthcoming week will be tough as my friend is visiting for several days and I’ll be on vacation. I will be drinking, and I see myself eating without too much thought. I don’t think this will be a good week for my journey. I fully anticipate having a few regrets by the end of this one.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 183.2 lbs.

Body Fat: 33.2%
Muscle Mass: 117.4lbs.


Monday 28th

Workout and Movement:
Active Calories, Yoga AF+: 131 Avg. HR: 100
Exercise Ring: 65/30
Move Ring: 809/650
Total steps: 10,705

I’ve stayed away from Dustin recently, as his workouts tend to be on the harder side.  I don’t know if it is appropriate to call it “advanced yoga,” but that’s how it feels. Well, time to give him another go as he is a fabulous instructor. 

Dustin’s energetic flow was challenging to say the least.  My heart rate trace doesn’t show this because, at times, I had to pause to understand what contortion he was trying to direct my body into.  Some poses were far beyond what my body is currently capable of.  In a way, I like that.  It’s good to know what I can continue to work toward.  Despite my shortcomings, I got a good workout today and feel my body is better for it.

Calorie Intake: 1,533/1,533
Fat: 23%
Carbs: 56%
Protein: 21%

Time to kick off another week! As usual, I had a chocolate peanut caramel Pure Protein bar for 190 calories. I think the 20 grams of protein helps make me feel fuller and is why I can feel satiated with 190 calories for breakfast.

I had a portion of a chicken and orzo dish I made this past weekend, adding pineapple to the recipe. I made an extra portion out of my mix, which keeps the calorie count around 330 per portion. The pineapple keeps the dish moist during the freeze-thaw process. Filling, delicious, and low-calorie, I can’t ask for more. 

I enjoyed half a serving of my Chili con Carne for dinner with 1 ½ cup of mashed potatoes. Together they fed me well for 372 calories.

When I got home from work, I was ravenous. Therefore, I had another meal of chicken ramen noodles for 380 calories (and a lot of sodium). To finish off my day, I had a Sierra Trail Mix Clif bar for 260 calories. 


Tuesday 29th

Workout and Movement:
Active Calories, HIIT AF+: 172 Avg. HR: 142
Exercise Ring: 34/30
Move Ring: 726/650
Total steps: 9,164

New day, new trainer, new pain.  That’s the HIIT way!  Bakari is full of energy that helps get you through the pain barrier you will feel during this workout.  It’s nine moves total that you do twice.  The first time around is okay, but there’s so little in the tank for round two that it was challenging to keep form.  I am delighted with my heart rate and calorie burn in 20-minutes.  It’s a real step-up from doing yoga.

I needed a bit of a rest and some time to get my breath back after that one. The rest of my stats came from a normal day of walking around the lab and ensuring I didn’t sit at my desk for too long. 

Calorie Intake: 1,799/1,533
Fat: 26%
Carbs: 49%
Protein: 25%

My day began in a typical fashion, with a Pure Protein bar for 190 calories. Lunch, too, was a typical meal for me, with a serving of Italian Turkey Stew with  1 ½ cups of mashed potatoes. Can’t fault a solid homemade meal for 376 calories. 

Once I picked up my friend, we got some Chinese food on the way home. I feasted on some sweet and sour chicken, an egg roll, and a couple of crab rangoons. I estimate that I consumed around 853 calories during this meal.

I would have stayed in the budget if I hadn’t enjoyed a nice bottle of cider or two.  I’m adding 380 calories, thanks to Angry Orchard


Wednesday 30th

Workout and Movement:
Active Calories, Yoga AF+: 156 Avg. HR: 109
Exercise Ring: 36/30
Move Ring: 662/650
Total steps: 5,099

It’s the last day of the month, and with my yoga session with Jessica, I have done Apple Fitness every day during June. I am immensely proud of that.  I wasn’t set on a challenge; I just decided to do it. I achieved a perfect month and finished my June challenge to close all three activity rings 30 times. Yes, every day. I pushed myself this month, and I get the reward for it. 

Jessica is a phenomenal yoga instructor.  She loves downward-facing dogs a bit too much for my shoulders liking, but that’s how they get stronger. You can tell from my heart rate when she did a series of them in a row.  Pretty much for 10-minutes straight.  I’ve never been so happy to hear that it was time for some mat work. 


Calorie Intake: 1,580/1,533
Fat: 37%
Carbs: 44%
Protein: 19%

I had my normal Pure Protein bar for breakfast today, setting me up well with 190 calories for breakfast. 

For lunch, we made tuna mayonnaise on everything bagels.  The bagel was 280 calories, the tuna 62 calories, and 129 calories of mayonnaise.  Together, my lunch came to 472 calories.  Filled me up perfectly.

Dinner was a ⅓ of a DiGiorno stuffed crust frozen pizza. The pizza was incredibly filling, which was lucky as it prevented me from eating more of it.  Yes, I bought this as it’s a special occasion, and I wouldn’t have had this if I were alone. 

We did enjoy a snack today while playing the Nintendo Switch. It wasn’t a healthy one! For 348 calories, I enjoyed 4 oz of queso dip and 20 Tostitos scoop tortilla chips. Yes, I counted them.


Thursday 1st

Workout and Movement:
Active Calories, Outdoor Walk: 335 Avg. HR: 110
Exercise Ring: 49/30
Move Ring: 725/650
Total steps: 10,520

With my friend in town, we went to Niagra Falls for a little taste of tourism. We went for a lovely 90-minute walk around the falls. As you can see from the stats, this was undertaken at a leisurely pace, with frequent stops to look at the view and generally marvel at the beauty of nature. 

Despite that, my heart rate climbed quite a bit with the temperature and the hills and stairs – hitting 147 BPM on several occasions. With an average heart rate of 110 BPM, I’m pretty chuffed with this exercise. I burned quite a few calories in the process too.

The break in the heart rate trace was when we paused for some ice cream and explored the gift shop.  Didn’t want that being tracked and ruining my average heart rate.

As I was on vacation, and I’d closed out the month, my friend and I decided that we’d done enough and it was okay to break the Apple Fitness streak.  We will do another soon because it was entertaining and rewarding.

Calorie Intake: 2,615/1,533
Fat: 30%
Carbs: 56%
Protein: 14%

Today was a day of celebration.  Many good things have happened to us this year, and we planned to go out for a meal to acknowledge them. 

The day started off okay in terms of calorie intake.  For breakfast, I had a couple of strawberry Nutri-Grain bars, totaling 260 calories. 

For lunch, we had Chinese leftovers, and I estimate that I consumed around 556 calories of chicken lo mein. 

At dinner, I wasn’t conscious of calorie intake – I like many, haven’t been to a restaurant in a year; therefore, I allowed myself to indulge.  Over dinner, I had a couple of cocktails, and we enjoyed an appetizer of rustic garlic bread.  For my main course, I had my favorite meal of spaghetti carbonara. We went home for dessert, and I had some Perry’s death by chocolate ice cream and a couple of ciders.  Combined, my evening was around 1800 calories – more than my daily budget!  Eeek. This is why we track; to see the damage done by days or rather, a night like these. 

It is clear that eating out and not being overly mindful of calories contributed to my current health status. I don’t often drink, thank goodness, because it is far too unhealthy for me.


Friday 2nd

Workout and Movement:
Exercise Ring: 6/30
Move Ring: 655/650
Total steps: 5,768

Oh, when I fall off the wagon, I do so hard. The stats speak for themselves.  I barely moved my body and relaxed with my Friend with her last night in town. I didn’t get many steps, never mind a proper excise session. I feel embarrassed and ashamed to have to share this with you all.  My life isn’t hectic or full enough to have a decent excuse to leave my rings these anemic. Hard to write much about a day when I didn’t do anything, so perhaps I’ll leave my shame right here.

Calorie Intake: 2,679/1,533
Fat: 42%
Carbs: 34%
Protein: 24%

I returned to my normal breakfast of a Pure Protein bar today, keeping my meal below 200 calories.  After the night before, it’s fair to state that my body didn’t need much.

We were out and about later in the afternoon, hoping to get some food before meeting a couple of friends at the pub. We decided on Wendy’s because neither of us eats fast food – for a good reason.  It might be quick, relatively cheap, and taste good, but it’s never a good choice for your health.  I went for a bacon cheeseburger and a small fry.  I’ll admit, I didn’t realize that a small fry was a whopping 320 calories.  That seemed insane to me and was in no way worth it.  My fast food indulgence cost me over 1,000 calories.

At the Cider Hall, I expected to stay for a couple of ciders and then head home.  However, we had such an amazing night we were there ‘til closing. I kept drinking, and my friend drove me home. I had a great time, I was very tipsy, and it cost me a whopping 900 calories. 

The tipsy brain leads to hungry brain, meaning when I returned home, I ate the rest of the lo mein in my fridge, adding another 556 calories to my day. Goodness gracious, what a day.


Saturday 3rd

Workout and Movement:
Active Calories, Yoga AF+: 93 Avg. HR: 102
Exercise Ring: 57/30
Move Ring: 675/650
Total steps: 8,108

After yesterday’s abomination, I got back into the swing of things with a 20-minute yoga session with Molly.  I am surprised that my heart trace didn’t show more elevation as Molly wasn’t easy on me today. There was plenty of movement in this energetic flow, with moves like a downward dog to lunge, to warrior I.  I’d have expected movement such as those to get my heart pumping a bit harder.  Normally, I get a spike when I hold poses, showing my effort to retain my balance.

Regardless, I’m pleased for doing this workout and closing my rings.  Time to start a new streak, maybe.

Calorie Intake: 1,638/1,533
Fat: 49%
Carbs: 37%
Protein: 14%

Before taking my friend to the airport, we went to a local breakfast joint for her send-off meal.  It was one of those great diners that uses a flat top. I chose corned beef hash with home fries and a coupe of over-medium eggs. They served their dish with homemade toasted bread. I didn’t eat the entire dish and had only one slice of bread.  It’s an estimation, but I logged 890 calories for this breakfast.

My friend left, and I didn’t have lunch. I was still full from breakfast! I  prepared an Asian salad of 224 calories for dinner and ate the remaining crab rangoons from the Chinese takeaway a few nights ago.

I went over budget by having 300 calories of death by chocolate ice cream. At least I didn’t fill up on cider today?


Sunday 4th

Workout and Movement:
Active Calories, HIIT AF+: 197 Avg. HR: 156
Exercise Ring: 82/30
Move Ring: 916/650
Total steps: 10,977

After a light exercise week, I decided to end it with a HIIT workout.  I selected a 20-minute session with Jamie-Ray, my first with this instructor.  I was drawn to it as the description described combat moves, and who doesn’t want to kick and punch their way to fitness?

I LOVED this workout. I felt strong and fit as I jumped, kicked, and punched. Not only did I enjoy these moves, but I am also thrilled with the burn I achieved during them.  Seeing my heart rate sit steadily at 170 BPM is a new record for me.  It’s also highly motivating to see the burn bar maxed out.

If you’re looking for a HIIT workout that is fun, I’d recommend this one.

Calorie Intake: 1,410/1,533
Fat: 28%
Carbs: 50%
Protein: 22%

Back to a normal eating pattern now that I am alone.  I did not indulge fo the holiday; I think it’s fair to assess that I had done enough of that already.

I skipped breakfast this morning and went for larger lunch instead.  Once again, I had tuna salad on an everything bagel.  Today, the meal came to 610 calories as I wasn’t sharing the can of tuna.

For dinner, I had a home-cooked meal! I enjoyed a serving of chicken and pineapple orzo for 331 calories.  It’s a simple recipe made in a slow cooker; it combines chicken, vegetables, a can of pineapple, and chicken stock. 

I had plenty of room in the budget today for a couple of snacks.  One was a solid choice: low-sugar instant oatmeal with ⅛ cup of raisins. The second was another 300-calorie helping of death by chocolate ice cream.  You can see that I am weak when such things are in my house, which is why I don’t buy them.  It’s here because my friend was visiting, but it’s almost gone now, so my waistline will soon be safe.


Week’s Reflection

I knew that my friend visiting and being on vacation would provide a challenge to my journey. I under-exercised, and I overate. On the plus side, I did try to exercise during my gluttonous three-day binge (except Friday). I didn’t do that last time she visited at Christmas. It’s not much a silver lining, but if I were asked to find one, that would be it. 

I’ve been doing this too much recently.  I fell off the wagon only a few weeks ago when I visited friends in New Jersey – eating and drinking without much concern for a calorie budget.  If I keep this up, all I will do is keep my weight fluctuating between binges. 

What I need to figure out is how to loosen the strings a little without completely destroying weeks of work at the same time.

Upcoming Week

Potential Roadblocks

Due to the vaccination rate in Erie county and my work site, specifically, work has ended shift work.  Consequently, I am no longer starting work at 6 AM.  This week, I will need to adjust to starting an hour later. It might not seem like a lot, but things really came together for me in June.  Not sure if it’s much of a roadblock, but it is something to throw a little wrench into the system. 


Get back on the wagon!  I want to make sure I close my rings every day and stay within my calorie budget.  While it has always been my goal, I don’t have anything more specific that I am looking to achieve. Perhaps losing nearly 2 lbs. I just piled on?


Cat Corner

Gryff is a strange boy. I’m not sure if he was trying to exercise or win a bet against the other cats, but here he is. Sitting on the spin bike. Looks comfy, son. 🤷‍♀️ᓚᘏᗢ

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