Please disregard the messy shelf. Photo Credit: Benjamin L. Crosby

My change from last week –

Change in weight (3/17/20 –3/23/20):  +0.4 LBS

I was not expecting to see the number I did when I stepped on the scale this morning. I gained weight, not a lot, but this is not the direction I want. To be blunt, my initial emotions were ones of being pissed. I swore when I saw the number and chucked my phone at the bed. It has now been an hour+ since I stepped on the scale and I have been able to calm down and process. I am trying to remember those same tips and logical arguments I have written in the past. I cannot let the emotional response dictate my path forward and I need to remember my goals. I need to see where I was and where I have come. I need to breath, reset, and focus on what I will do to change.

In review of the week, I cannot be a downer about everything. I crushed my fitness/workout goals. I had one of those weeks where it felt good and I rolled with those good feelings. I could not have been closer to my long term fitness plan schedule with what I accomplished. As I continue to adjust to my working from home reality, the need for exercise and movement has become all the more important. I cannot maintain productivity by sitting at the same desk, in the same room, all day long. This ability to take breaks and get my heart moving will be the key for me.

My wife and I also started a couple’s goal. We have always been independent and supportive in our fitness journeys, but we have decided to train to run a 4 mile race this fall together. We also want to push our toddler during the run, so we need to get used to running with a jogger. This weekend we did our first run with her and let me tell you, pushing the stroller is a bit harder than I anticipated, but I think it is doable.

Looking back at the week, I do feel that adjusting to working from home has a lot to do with my weight gain. I have been working to establish my new routine, but I have yet to set it. Not only is it hard and snacking is so easy, but it is much harder to get movement and steps in. Previously, I would easily get a lot of steps in along with my workouts. Now, I got a lot of workouts in, but feel that my step counts were 20%-30% lower now that I am at home. That translates to calories not burned. With this understanding, I need to make changes. I need to up my movement, but I also need to adjust my intake to my new reality.

I will continue to push forward. I was super discouraged when I stepped on that scale this morning but with some reflection, I have brought myself back. I understand that not every week can be a success and this journey will be bumpy. I recognize that sometimes I need these wake-ups to help me stay motivated and avoid complacency. I have adjusted my plan to get more specific on my tracking and to put more movement into my day. I hope that these specific goals will aid in my formation of a routine and assist in my success.

How did I do on last weeks action plan?:

  1. 5 workouts. 2 HIIT Rides, 1 full body strength, 1 low impact ride, and 1 other of my choice. Attained. I did 6 rides, including the above mentioned and a full body strength class
  2. Plan out my meals and stick to them. Semi-Attained. I would say this held true for 75% of our meals this week.
  3. 2 additional outdoor activities. This can include walks with my daughter, disc golfing, skiing, etc. Attained.
  4. 3 dedicated stretch sessions. 2 10-min lower body and 1 10 min full body. Not Attained. I only did one lower body stretch session
  5. Track every bite. Semi-Attained. Some snacking got overlooked.
  6. Drink 10 glasses of water per day. Attained

Action Plan

  1. 5 workouts. 2 HIIT Rides, 1 full body strength, 1 low impact ride, and 1 other of my choice
  2. Plan out my meals, stick to them, and portion snacks
  3. 2 additional outdoor activities. This can include walks with my daughter, disc golfing, skiing, etc
  4. 3 dedicated stretch sessions. 2 10-min lower body and 1 10 min full body
  5. 20-30 minute midday walk on work days
  6. Track every bite
  7. Drink 10 glasses of water per day

Please stay tuned for more updates. If you have been enjoying this, please become an email follower or a wordpress follower. Having this public audience has been a positive motivation for me to continue working towards my goals and so I really am thankful for all of you!

DateChange in Weight
12/1*
12/2*-5.4 lbs
12/9-5.4 lbs
12/16-3.4 lbs
12/23+2.8 lbs
12/29-1.2 lbs
1/6-1.4 lbs
1/13-1.6 lbs
1/20-1.4 lbs
1/27+0.4 lbs
2/3-1.2 lbs
2/10-4.6 lbs
2/17+0.4 lbs
2/24-1.6 lbs
3/2-3.2 lbs
3/9+1.8 lbs
3/16-3.2 lbs
3/23-0.6 lbs
4/30+0.4 lbs
* I first weighed myself on a Sunday night and began the regular weigh-ins the following morning

-Ben

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