Journal

Fat to Fit: Week 51

November 1st – November 7th, 2021

Last week didn’t end as I would have liked. I got lazy as the week matured, failing to start week five of my couch to 5K program. Instead, I closed my Apple watch rings in more sedate ways. The result is that I feel unaccomplished and a touch ashamed of my efforts. It has me thinking a lot about willpower. Successful people have willpower; they know how to work at it and strengthen that skill. It’s important to note that – willpower is s skill. It is a learned behavior, not a talent that we are born with. Generally, we are better equipped to invoke willpower when we are rested, fed, and after exercise. Think about it; things seem more manageable when you are fresh in the morning rather than tired and hungry after work. To that end, I need to use my willpower for exercise as early in the day as possible. Only then will I achieve the goals that I have set for myself.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 178.8 lbs.

Body Fat: 30.8%
Muscle Mass: 116.4 lbs.

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Monday 1st

Workout and Movement:
Active Calories, Yoga AF+: 105 Avg. HR: 97
Exercise Ring: 77/30
Move Ring: 652/650
Total steps: 7,027

I didn’t run today, but I did start my month’s commitment to doing an Apple Fitness+ workout each day. To begin this journey, I started with yoga – an exercise that I haven’t come in a long time.

I went to my favorite yoga routine to kick the month off, a workout with Jonelle. It’s 30 minutes of stretching, loosening, and toning of the back and lower body. This is the closest thing I have found on the planform to stretching, a feature they have yet to provide.

I have done this workout several times this year, but this was by far the hardest I had to work to get through it. My time away from the yoga mat came with a price, and that’s reduced flexibility and balance. It’s only now that I can appreciate the strides I made with my previous yoga routines.

The workout, though, was low intensity and didn’t do much for my rings. Those I had to close through a hectic day and some last-minute marching before bed.


Nutrition:
Calorie Intake: 1,650/1,764
Fat: 30%
Carbs: 45%
Protein: 25%

t’s good to start the week off as you intend to go on. To that desire, I made my shakes like normal last night, hoping to stick to meal replacements for all my nourishment today. I did this and showed some restraint at work to keep the temptation of candy at bay. There is a large tub of chocolate in the foyer that I could easily have taken from. My goals, though, are more significant than a moment of joy tantalizing the taste buds.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and chocolate shake (Mixed)- 400 calories
Dinner: Huel tomato and herb, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel banana shake (mixed) – 450 calories

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Tuesday 2nd

Workout and Movement:
Active Calories, Indoor Walk: 377 Avg. HR: 125
Active Calories, Pilates AF: 49 Avg. HR: 104
Exercise Ring: 75/30
Move Ring: 813/650
Total steps: 8,111

I didn’t sleep last night, amassing only a couple of hours throughout the night. My mind and body were exhausted, so I decided not to run today. I will probably regret that decision later in the week, but I didn’t have the energy to pound the treadmill this afternoon.

Manchester United played this afternoon, so I got on the treadmill and did some walking during the second half of the match. My speed wasn’t brisk – a lovely, calm 2.7 mph instead. I chose this speed as I determined I could walk while paying attention to the television without falling and hurting myself. My team did score an equalizer in injury time, and I may have lost my footing slightly through cheering. Worth it, though. My walk was long, and I burned a lot of calories. Therefore, my rings were closed by the time my walk was over.

As my friend and I had closed rings, we decided to give Pilates a try for the first time. I’m not familiar with the specific nuances that define one discipline over the other – my current understanding is yoga is more graceful when transitioning between moves, and Pilates has a bit more emphasis on the core. For our trial, we selected just a 10-minute routine to give the discipline a try. Honestly, 10 minutes was enough! My abdominal muscles were worked straight away, and when we did hip raisers, I struggled to keep my hips up. When it was time to end on down dog to plank, I was wobbling and ready for it to end. A bit like yesterday, I understood how far I had regressed how much remains of my journey to a fit and healthy body. That’s what this month is all about, and I know doing AF+ each day will help me meet my goals.

Also, having a friend do a workout with you, even if it’s remotely, is the best motivator I can think of.

Nutrition:
Calorie Intake: 1,650/1,764
Fat: 30%
Carbs: 45%
Protein: 25%

Thank goodness my shakes were made the night before because I did not have the energy to make them this morning. I got about two hours’ sleep total, which left me feeling terrible. If my shakes hadn’t been made, I probably would have eaten several breakfast bars to get some energy quickly.

I did have a larger portion of Hot and Savory for dinner this afternoon. It may have been due to the extreme fatigue, but I felt hungrier than usual. It turns out my eyes were bigger than my stomach, as, after my regular 400 calories, I was full! I finished the rest off about an hour later. I suppose my body is now used to consuming 400 calories at a time and rebels if I try to force more into it. I wish!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and chocolate shake (Mixed)- 400 calories
Dinner: Huel sweet and sour, Hot and Savory – 500 calories
Evening: Soylent Cacao and Huel banana shake (mixed) – 350 calories

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Wednesday 3rd

Workout and Movement:
Active Calories, Yoga AF: 90 Avg. HR: 97
Exercise Ring: 54/30
Move Ring: 735/650
Total steps: 8,896

I entered a writing zone last night, and once again, the day was gone before I knew it. I need to start my workouts as soon as I get home from work, so this doesn’t keep happening. I need to make exercise a priority!

I stuck with my commitment to Apple Fitness and selected a 20-minute yoga session with Molly. I didn’t read the description and was pleasantly surprised to find it was another lovely stretching routine. I wasn’t pushed too hard, but I felt the benefit in my hamstrings and lower back. Until I started doing yoga again this week, I hadn’t appreciated how tight my body had become over these past few months. Running and walking might be good cardio, but it’s essential to do balance and flexibility too.

While the yoga wasn’t intense, my hectic day meant my rings were closed before bed, so no last-minute marching was needed. Some of that came from my Desk Cycle, which I am constantly using while I write. Not only does it keep me healthier, but it also keeps me warm too!

Nutrition:
Calorie Intake: 1.660/1,764
Fat: 30%
Carbs: 46%
Protein: 24%

I slept great last night after going to bed early. So much so, I didn’t want to get up! It’s hard to rise early in the winter when it’s dark outside and cold. We’ve hit freezing temperatures, so the pain is real.

I stuck to my shakes today, only changing my breakfast option as I need to open another bag of the caffé latte, and I am trying to balance my stock of flavors. I didn’t order enough of the caffé latte compared to chocolate and banana, so I need to uptick my consumption of them for a while. I’ll correct my order next time, now that I know what my usage will be.

As for the Mexican chili Hot and Savory, I let it steep for 15 minutes today to see how that would affect my opinion. I found it delicious this time and not too spicy. I’m not sure if I am adjusting or to the flavor or if it was just the right thing on a cold day. Steeping helped the texture too, so I think I have cracked how to enjoy this flavor.

Breakfast: Huel banana shake – 400 calories
Lunch: Huel banana and chocolate shake (Mixed)- 400 calories
Dinner: Huel Mexican chili, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel banana shake (mixed) – 350 calories
Snack: Bag of baked Lays chips – 110 calories

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Thursday 4th

Workout and Movement:
Exercise Ring: 36/30
Move Ring: 655/650
Total steps: 8,009

I had to work late today, and it utterly threw off my schedule! Luckily, I got quite a few steps on the board from walking around the lab before coming home. I feel embarrassed that I didn’t set aside a few minutes for a workout. I set myself the goal of doing an exercise each day for a month, and I didn’t make it to day four. Is doing two tomorrow going to even it out? Sigh. I am finding it tough to meet the writing goals of NaNoWriMo and workout too. On paper, it should be easy, but I guess I only have so much energy on a given day. Hopefully, this was just the first week’s pains, and next week will see an uptick in my exercise commitment.


Nutrition:
Calorie Intake:1,660 /1,764
Fat: 25%
Carbs: 49%
Protein: 26%

For nutrition, I stuck to my usual plan of attack – Huel and lots of it. I am thinking about what to do in the depths of winter, as a hot beverage/meal is how to survive in Buffalo’s climate. After all, it did snow today. It was just a few sprinkles, but the signs are that this could be a cold season. I will experiment with a hot chocolate shake this weekend!

Breakfast: Huel berry shake – 400 calories
Lunch: Huel berry shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Soylent cacao and Huel banana shake (mixed) – 350 calories
Snack: Bag of baked Lays chips – 110 calories

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Friday 5th

Workout and Movement:
Active Calories, Strength AF: 116 Avg. HR: 120
Exercise Ring: 54/30
Move Ring: 706/650
Total steps: 8,147

My fatigue carried over today – waking up was challenging! I think I have given up on running this week and will get back to it next week. It’s not an ideal situation, but at least I am moving and working on my fitness in various ways this week.

For my workout today, my friend I and I decided on a strength routine. I used to do strength once or twice a week, and I was progressing nicely. I hope this month I can regain some strength and muscle mass that I have lost recently. I went for Amir as my trainer, who has always been one of my favorite instructors on this platform. And a rocking upbeat anthems playlist? Nothing better than that to get back in the groove.

I used my new adjustable weights for this workout, opting for 10 lbs. I can curl around 15 lbs. comfortably these days, but for most movements, 10 lbs. is a good upgrade from the 8 lbs. that I had been restricted to before. The workout was six moves, repeated three times. Although this is classed as a total body workout (rightfully as there are squats, hinges, and crunches), I mostly felt the work in my arms — nothing like shoulder presses and rows to activate the muscles. I got my heart rate going during these 20-minutes, which I am delighted with. I put the effort in, especially during set three when my muscles were burning during lunges with shoulder press. I am also not a fan of the push-ups with twists we had to do, but I made myself suck it up. If only I could get the motivation to start an exercise, then I’d crush it each day!

Nutrition:
Calorie Intake: 1,660/1,764
Fat: 32%
Carbs: 41%
Protein: 27%

Heading into the weekend is starting more healthily this week, thanks to work not overloading us with sugar. I decided to make the same flavor shake for breakfast and lunch due to the ease – proving how tired I was last night. I enjoy my bag of chips as a snack after work and am pleased to have this treat each day without it impacting my health too much.

Breakfast: Huel chocolate and salted caramel (mixed) shake – 400 calories
Lunch: Huel chocolate and salted caramel (mixed) shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Soylent cacao and Huel banana shake (mixed) – 350 calories
Snack: Bag of baked Lays chips – 110 calories

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Saturday 6th

Workout and Movement:
Active Calories, Indoor Walk: 250 Avg. HR: 110
Active Calories, HIIT AF: 209 Avg. HR: 156
Exercise Ring: 75/30
Move Ring: 740/650
Total steps: 7,843

After a somewhat lazy week, I wanted to do a little more today. First, I walked for the second half of the Manchester United match. It’s been a rough time for my team of late, so at least I get the accomplishment of burning a few calories while being depressed by sport! My walk wasn’t designed to be a high heartrate affair or leave me dripping with sweat afterward. Instead, all I wanted was to get my body moving a little. I was pleased with how my morning stroll went.

The real energy was preserved for the HIIT workout this afternoon. I selected a 20-minute workout with Jamie-Ray, as I recall his combat HIIT routine was my favorite yet. The structure was six moves, three times. Honestly, after the first move, I was breathing hard — nothing like HIIT to be full of jumping, which always elevates my heart rate. For the entire 20-minutes, my BPM was around 165, which is about as high as my heart rate will go! By the third circuit, my form was terrible; I had nothing left in my legs to squat and jump correctly. Still, I kept the effort up and was delighted with the burn achieved. I need to a HIIT once a week as it’s great for my fitness.

Nutrition:
Calorie Intake: 1,510/1,764
Fat: 31%
Carbs: 47%
Protein: 22%

It’s the weekend, and due to the lack of other options in my house, it will be a Huel day! If I had other food options at hand, I’m confident I would have made some different decisions today. I stuck to the plan, though! I had a couple of Hot and Savory meals today as it was cold, and that’s what I was craving. I did eat a few snacks instead of a fourth Huel meal. A little off the wagon, but it could have been far worse, and historically, it would have been.

Breakfast: Huel chocolate and salted caramel (mixed) shake – 400 calories
Lunch: Huel Mexican chili, Hot and Savory – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Snack: Bag of baked Lays chips and two packets of Cheez-it Snap’d – 310 calories

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Sunday 7th

Workout and Movement:
Active Calories, Indoor Walk: 210 Avg. HR: 115
Exercise Ring: 74/30
Move Ring: 724/650
Total steps: 10,120

I was preoccupied with writing today, so I didn’t focus on my move ring as much as I should have. I did get on my treadmill for a pleasant half-hour walk in the evening. My pace wasn’t fast, and I intended to move rather than sweat.

Other than my walk, most of my stats came from using the Desk Cycle. I am grateful I own such this, and I wouldn’t be burning nearly as many calories without it.


Nutrition:
Calorie Intake: 1,610/1,764
Fat: 31%
Carbs: 44%
Protein: 25%

Another weekend day, and it was a regular one for me in terms of food. I had intended to try a hot chocolate Huel to help me get through the winter, but I forgot! Maybe next week. Happy with my choices today by having more Huel than snacks.

Breakfast: Huel chocolate and salted caramel (mixed) shake – 400 calories
Lunch: Huel Mexican chili, Hot and Savory – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel salted caramel (mixed) – 300 calories
Snack: Bag of baked Lays chips – 110 calories

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Week’s Reflection

My Huel diet is keeping me healthy and helping me make good choices. I know it would have been a frozen pizza and perhaps a take-out sort of weekend without choosing meal replacements.

The downside, once again, was my commitment to exercise. It simply isn’t there. I talked a good game of doing Apple Fitness all month, but that is well and truly over now. The thing is, I know I can do it; I did it in June. Perhaps I am trying to do too much and feeling overwhelmed, so I am not achieving any of them? I will need to look into this aspect of psychology to determine how is best to manage the expectations I have set for myself.

Upcoming Week

Potential Roadblocks

Other than the cold, nothing is standing in the way! I know that my energy is zapped in the winter, but I haven’t felt it as profoundly as this year. I can only attribute that to being more active this year than ever before!

Desires

Keep on the Huel train for nutrition and try to enjoy the last of the flavors I have. Soon, I will restock with lots of sweet and sour and the new mac and cheeze flavor.

I’m not even sure what I want from myself next week in terms of fitness. Closing my rings is a given, but I have to determine if running or Apple Fitness is more important. I have also yet to use the rowing machine that I brought back from Houston back in September. Perhaps too much variety is working against me.

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Cat Corner

Gryffin and Raven were having a rough afternoon. Luckily, they found the electric blanket to snuggle together on. 🖤ᓚᘏᗢ🖤


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