Change in weight (6/23/20 –6/29/20):  -1.4 LBS

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I worked my butt of this week, I had some back sliding, and then I worked even harder to overcome those back slides and I am super pumped to have gotten my weight back in the right direction. I feel that I really focussed this week on the reality of my intake and exercise, and didn’t make excuses for myself. I responded to and took responsibility for my decisions.

I am guilty. I moved our celebratory father’s day meal to Monday night so I could have it after my Monday weigh-in… So the week started with a bigger meal. My wife was awesome and surprised me with a Ninja Foodi as a gift. I have been getting sick of cooking lately and she was hoping this would make it easier on a nightly basis, but also inspire some other recipes that can be cooked in it. It worked. The problem is one of the first meals I made was a Mac and Cheese recipe with all the fat and all the calories. Let’s just say it was delicious and I was worthless for the rest of that night.

I continue to have around 5 great days and 2 bad days in the week. And it seems that those 2 bad days are enough to limit my success with my weight loss goals. I am still happy with 1.4 pounds lost, don’t get me wrong, but it could have been better. I had to work out a lot this week to earn that change because I am still struggling with those couple days of weakness.

So let’s talk about my exercise successes this week. I have slowed my runs to 1 per week. I don’t want to hurt myself, especially because I want to sign up for a couple of fall races. On Friday I did the next run on my app. I know I am slow and am not a natural runner, but I am proud of this. The last run intervals were a warmup, 5 min run, 2 min walk, 8 min run, 3 min walk, 5 min run, cool down. This one increased to warm up, 10 min run, 3 min walk, 10 min run, cool down. I design my runs to be around 3 miles. This usually means that when I am done with my app’s running segments, I have .75-1 mile left which I interval with some different speeds.

To be honest, the 10 min segments scared me. I am in my head about my ankle pain and just my general ability. So I am really proud of myself that I did it! And I am even more proud because I was not feeling it. I didn’t hurt, but my body was just tired, uncomfortable, and all around not wanting a run. You know how somedays you are just on it? Like, you feel like you woke up to kick ass? I love working out on those days. Friday was the exact opposite, and yet I still pushed through.

I also pushed myself on the bike this week. I did 2-45 min rides, 2-30 min, and a 20 min climb paired with a 15 min Low impact. This rewarded me with faster recoveries, and a lower heart rate during less intensive rides. I have been exercising in the past few weeks, but have not exercised to the point of making me proud of myself. This week, I was proud of myself. Not for the volume, per say, but I felt like I was treating myself right. On top of this I continue to feel stronger and my thighs… damn.

There were definitely some days where I did not get my walks in. It was ridiculously hot and humid, so that made getting outside for them a tougher. This week should be a bit more reasonable for temps, so hopefully I can get out and stop making excuses.

On a different note, I am currently reading two very different books, but both are perfect for my betterment journey. First I am reading Grit but Angela Duckworth. My sister sent me this one and I am slowly getting through it (Toddlers don’t want me to read). But it is perfect reading for me when I think and talk about consistency and perseverance. I am also reading Between the World and Me by Ta-Nehisi Coates. This I just started the other day, but was recommended to me as I am trying to better understand how I can be an ally to POC and become more anti-racist. So far, seeing through the eyes of the author has been enlightening, humbling, and saddening. I can say the life I have grown into is remarkably different, for few reasons of my own. I hope to speak on both of them more in the future when I have gotten farther along.

Did you have any victories this week? Please tell me! Also, is there a good book that is speaking to you right now?

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.

Please leave a like or a comment!

How did I do on last weeks action plan?:

  1. 5 Cardio workouts. 1 45 min ride, 1 HIIT Ride, 1 Low Impact ride, 2 runs. Exceeded. 6 rides and 1 run
  2. 2 Strength Sessions (Tues/Sat) Partially Attained. 1 Session
  3. Plan out my meals, stick to them, and portion snacks. Partially Attained.
  4. 2 additional outdoor activities. This can include walks with my daughter, disc golfing, skiing, etc. Attained
  5. 3 dedicated stretch sessions. 2 10-min lower body and 1 10 min full body (Mon/Wed/Fri). Not Attained
  6. 20-30 minute midday walk on work days. Not Attained
  7. Track every bite. Attained
  8. Drink 10 glasses of water per day. Attained
  9. Find some quiet time to calm my thoughts and mind. 2 5-10 minute sessions. Attained

Action Plan

  1. 5 Cardio workouts. 1 45 min ride, 1 HIIT Ride, 1 Low Impact ride, 1 misc ride, 1 run.
  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
5/4+2.4 lbs
5/11-5.2 lbs
5/180 lbs
5/25-1.0 lbs
6/1-1.2 lbs
6/8-0.4 lbs
6/15-0.8 lbs
6/22+0.8 lbs
6/29-1.4 lbs

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

-Ben

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