weekly reflections: 5/12 – 5/18

My change from last week –

Change in weight (5/12/20 –5/18/20):  0 LBS

No change in weight. Zero, nada, nuthin’, zilch. That must mean nothing happened this past week, right? Wrong. A lot happened this last week. A lot of good things and some things that I should work on.

I really am not upset about a lack of weight loss. I have been able to put the scale in its place and look at this journey holistically. See how I think about weigh-ins from an older post.

We had salads for dinner last night. I am naive. We had salads from the Cheesecake Factory last night. It was delicious and it was too delicious. How could a bowl full of leafy greens and other tasty bits be so good? Well, because it is a 1200 calorie salad. I will say again, I am naive. It is all good. The salad was delicious and it made me happy. I got a good amount of veggies in and a good amount of other things too, lol.

The salad is almost a metaphor for my past week’s food consumption. A little too much disguised as something just right. My uptick in activity, which I will elaborate on below, has also caused and uptick in my hunger (or perception of hunger). I also may have celebrated my success last Monday by eating too much early in the week. This is a common issue for me, food becomes the prize or award for good behavior. Is this the same for anybody else? I feel it is a big one that needs work. Despite that, overall I had an okay week, but definitely was not as on point as I have been.

As I mentioned last week, adjusting to the more conservative caloric tracking of the Apple watch has been hard, but good. It has made this feel like more of an effort, especially on days where I have cravings, but I do like that it is forcing more discipline from me. This renewed focus on my intake has shown that I still eat too much (or reward myself too much 😩). You can exercise your butt off for 500 calories and one takeout appetizer can blow that out of the water. I have fallen a little too much into the mindset of, if I want to eat more, I will just workout more. But I need to be in the mindset that I cannot solve all cravings by working out more. I still need to step up and be more strict with my intake, along with my increased exercise, if I want to see real and lasting change.

I got back into running this past week. Wow. I forgot how much I actually enjoy running and also noticed how I have gotten used to the zero impact cardio that is my Peloton. My legs were sore but I am practicing the art of discipline and am making sure to give my body the ample time it needs to rest. This means 3 runs a week right now and low impact cardio on the days I do not run. I am setting a couple race goals for the end of the year as milestones. I think these will help continue to push me and also to help things stay mixed up enough so I do not struggle with the occasional monotony of working out.

I again failed to do my full body workouts this week but I did hit my cardio goals, getting all my rides in and my runs. I also finally got all my stretching in!!!! I am very proud of myself for this and it only took how many weeks? The other big thing I am very happy about is I have been making sure to get my general movement in. I have gotten my 10,000 steps every day this week and have made the time for my mid-day walks when working. It may not currently be reflected on my weight loss this week, but it really helps to make me feel better. I feel like I am treating my body right when I commit to moving it.

I have amended my goals for next week to include my new running plan. 3 runs per week and 3 bike sessions per week. I am still setting a goal of 2 strength workouts per week because these only help the running and biking, but have broken that goal out. I hope this might make me more aware of it.

I am feeling good right now. Although the scale did not reflect weight change, I am feeling healthier every day. My resting heart rate has now dipped into the 40s when it used to be in the high 60s/low 70s. My recovery times from workouts are faster and I am constantly feeling like I am in a better physical and emotional place. I tried an old dress shirt on that hasn’t fit in 3+ years and guess what, it fits with room to spare (now if only there was an occasion to wear a dress shirt…). I also keep noticing how strong my legs are… don’t tell me you’ve never admired your own muscles!!!!

If you know anybody who you think might benefit from reading my blog, please share it with them. I would love to reach more people because the success I am currently experiencing comes after years of struggle and frustration that I know many others face. If I can help myself through this, wonderful. If I can help others, even better! I am here to cheer on your effort and work, to whatever goal you are aspiring towards.

Check out the lists below for the full breakdown and let me know if you have any suggestions, feedback, inspiration, or thoughts. Stay safe out there and stay home if you can! I am thankful for all of you.

How did I do on last weeks action plan?:

  1. 6 workouts. 1 45 min ride, 1 HIIT Ride, 2 full body strength (Wednesday evening and Saturday evening), 1 low impact ride, and 1 other of my choice. Partially Attained
  2. Plan out my meals, stick to them, and portion snacks. Partially Attained
  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 (Monday/Wed/Fri). Attained
  5. 20-30 minute midday walk on work days. Attained
  6. Track every bite. Attained
  7. Drink 10 glasses of water per day. Attained
  8. Find some quiet time to calm my thoughts and mind. 2 5-10 minute sessions. Attained

Action Plan

  1. 6 Cardio workouts. 1 45 min ride, 1 HIIT Ride, 1 Low Impact ride, 3 runs (Mon/Wed/Fri).
  2. 2 Strength Sessions (Tues/Sat)
  3. Plan out my meals, stick to them, and portion snacks
  4. 2 additional outdoor activities. This can include walks with my daughter, disc golfing, skiing, etc
  5. 3 dedicated stretch sessions. 2 10-min lower body and 1 10 min full body (Mon/Wed/Fri)
  6. 20-30 minute midday walk on work days
  7. Track every bite
  8. Drink 10 glasses of water per day
  9. Find some quiet time to calm my thoughts and mind. 2 5-10 minute sessions

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
3/30+0.4 lbs
4/6-1.6 lbs
4/13+0.8 lbs
4/20-1.8 lbs
4/270 lbs (no change)
5/4+2.4 lbs
5/11-5.2 lbs
5/180 lbs

* I first weighed myself on a Sunday night and began the regular weigh-ins the following morning

-Ben

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