Business as usual.
No ceremonial weigh in. No fanfare. Definitely no 'special treat', reward, or cheating.
Got up at 5:30 (incrementally getting up earlier and earlier), got in an long walk, drinking my water.
I will say this - feeling the changes and seeing my progress, and knowing that there is so much more to come - I am feeling very good about what the future holds, but I'm not going to become fixated on it.
One day at a time. The rest will take care of itself.
Recovery day.
Start of the new week, end of the previous week... It's all semantics. It's another day that I'm thankful to be living in, and to have an opportunity to see if I can be a better me than I was previously.
Another week of being 100% on my health and fitness plan is in the books. Micronutrients, macronutrient, intermittent fasting, water intake, mobility training, strength training - no cut corners, no missteps. Being focused and accountable each hour of the day, every day of the week. A thousand micro goals, blocks stacking on top of one another, each critical to what I'm building.
My sleep still isn't quite dialed in but 5 1/2 - 6 1/2 hours seems to be as good as it's going to get for now.
Had a 10k steps walk to start the day off, after starting Sat the exact same way. Going to get in a bit of mobility work before jumping in the shower.
No weight training today, which is welcome after last night's leg workout. A bit stiff in some places, sore in others. But it is not an unwelcome feeling; this time two months ago I couldn't be doing what I am capable of doing right now.
Two months from now, the same will be true... And that is fuel for the fire inside me.
I don't generally get ravenously hungry or have major food cravings - unless something has disrupted my routine. And even then, its nothing like I felt before I began my current effort to get fit, where I'd often feel overcome with impulses that led to an almost out of control food frenzy and a propensity to over eat.
Thinking about it, so much of that centers (for me, at least) around not being active enough, not maintaining a schedule for meals, and not listening to my body.
For most of my adult life, I've generally preferred (and eaten) home cooked meals utilizing whole foods - meats, fresh veggies, etc. But I ate way too many high glycemic carbs, too many fried or high saturated fatty foods, and way too much highly processed convenience foods. Food volume was often an issue as well. And when I was hungry, I'd often eat a double portion or more to make up for not eating sooner.
There are an endless number of options when it comes to food choices, eating plans, exercise routines, etc. We all have our specific needs, preferences, tendencies, and intricacies - all the stuff that makes each of us unique. Being mindful, purposeful, and disciplined is helping me make profound changes to my behavior, and those aren't proprietary or esoteric philosophies.
We all have it in us. It is simply a matter of choosing, then doing - nothing more, nothing less.
3 more pounds down.
Dialed. In.
Now, time to get this fasted cardio in so that I can lose some more.
Long, challenging day.
I won't go into details, but the day started with a super stressful event. I took care of it, and didn't get too bent out of shape, despite the circumstances.
I attribute my resolve, focus and calm to these healthy habits that I've been so consistent with.
Had a heavier first meal, so I went light on meal two (protein shake w. PB powder). Got my gallon plus of water in too.
Tried A2 milk for the first time... I think its gonna be a new staple. I love my oat milk and will still keep it on hand too, but A2 is my new primary go-to for a direct regular milk replacement.
As far as exercise goes, I got in an hour of mobility work, a new high step count (over 28k), and a good strength training workout (chest, shoulders, biceps).
I'm beat. Time to decompress. Hoping the scale is nice to me in the morning, but we shall see.
Routine restored.
As grateful as I am to have stuck to my guns as far as food choices, training, and general activity yesterday, it felt very comforting and quite satisfying to get back to my standard weekday routine today.
Early morning cardio. First meal at noon. Hitting step goals each hour. But the day took a toll, and I had to take a nap after work. Upon waking, I got dinner started, and did strength training (leg day!) while everything was cooking.
Sitting down with the fam to eat is one of the highlights of my day, bar none. Tonight's meal was a fave - carnitas, cooked in the pressure cooker until they fall apart (about an hour and a quarter) then finished under the broiler for those crispy edges.
Everyone else had tortillas of varying types, but I opted to have mine in a bowl with some brown rice, fajita veggies, roasted corn, fresh made guac, a little sour cream, grated cheddar, and some fire roasted salsa. One thousand times better than what Chipotle charged me 15 bucks for last week, and way fresher and healthier.
Gonna get some more steps in, then a shower, then a little reading in bed before calling it a night.
Here's to me getting quality sleep so that I can hit it hard again tomorrow.
Another week of solid workouts in the books.
I am careful to train intensely, but since I'm hitting each muscle group 2 times a week, I push things without taking it too far and risking injury or overtraining. It has been a challenge, but so far I've been able to manage it quite well.
There have been times where I've felt sleepy or low energy, or had my schedule thrown off by something, or had some sort of a minor ache or pain; each time, the events in question seemed like valid reason enough to blow off a workout. But each time I ignored the negative thoughts and went harder in my workout than I thought myself capable of being able to do just a few minutes prior.
That is something that has become a great source of inspiration and strength.
Today has been possibly the most physically taxing day in weeks, as I did several hours of yardwork in the full sun, on possibly the hottest day of the year so far.
So much for rest. But that calorie burn tho!
3 hours left in the workweek. 13k steps in. Half a gallon of water down.
Still not getting enough sleep (to my liking), but I rested better and felt more refreshed this morning than I have in a while.
Feeling good. Could use a nap, but maybe I can go to bed early tonight instead.
I had after work commitments that threw my nightly routine for a loop. Luckily I'd gotten 16k steps in by the end of my work day, so I was going to end with at least a respectable total by the bedtime.
I picked up dinner from one of the local steakhouses. I got an 8oz sirloin with a house salad as both of my sides. All in all, 960 calories was pretty spot-on for my 2nd and final meal.
Before I was able to eat, though, I had to get a good workout in.
The urge to just blow it off was strong: it had gotten pretty late, and I was feeling more than a little frayed around the edges. But I got down to it and got it done. I pushed myself, and I didn't take any shortcuts.
After that was all said and done, I took my time and thoroughly enjoyed dinner, which felt well-earned by that point.
Today has started off a bit hectic: slept less than I wanted, a bit achey, already behind on steps, and work is a bit tense... But I have a solid foundation to stand on, that I've built up over the last 41 days.
It will be a good, productive, health-centric day. I will get it all in - steps, mobility, strength training, hydration, nutrition, etc. - obstacles and challenges be damned.
I have recently been less fussy with weighing and calculating all of my food in such a hard-core manner. I've been instead opting for visual calculations and minimal cross referencing, relying on my experience and instincts to make sure that my meals align with my targets.
I allow for some wiggle room as far as total calories for each meal, so long as I'm in the ballpark by EOD while still being at a slight deficit.
Admittedly, I have begun tracking how effective my methods are in another way.
I've begun weighing myself each morning. Not on the scale that connects to wifi and auto tracks, but another scale that just gives a readout. Seeing the incremental changes has really helped me dial things in - water intake, salt intake, which foods are giving me inflammatory responses and causing water retention... As much as I've dumped all over the daily weigh-in in the past, it is proving to be a valuable tool for me right now.
The big thing for me though has been consistency. No cheating on my diet, no missed workouts, high levels of activity, frequent mobility training, tons of water, and trying to remain focused on the grind, not the finish line.
It's been a super chill Sunday.
Got up and did around and hour and a half walk first thing. Just over 10k steps, and it was hot and humid early. I came in and did a full yoga routine over something like 45 minutes, then ate my first meal - leftovers from last night + a nice pile of kimchi.
Went out shopping with the fam for several hours, then we hit up Golden Coral for a realy early Father's Day dinner. They were not at their best, but I was.
Water. Baked chicken breast, a bit of roast beef, a baked potato, and a big spinach salad with cucumber, oil, and vinegar.
Far and away the cleanest meal I've eaten at that place in at least 6 or 7 years. I was quite pleased with myself.
Came back home and enjoyed some more time with the fam. Everyone is doing their own thing now... I have slight cravings which are likely a combination of eating so early and being under on hydration a bit.
A bit over 16k steps for the day at current. I think I'm good with my activity level and want to wind down for the night. It's been a good day, and I could use a good night's sleep before hitting it hard again to begin the work week.
3 more pounds down. I'll take it.
Yesterday was the hardest day so far. I felt terrible physically and had brain fog. Only got to 19k steps - just didn't have much in the tank from waking to bedtime. Took forever to get through my nightly work out also, but I eventually did.
In hindsight, Chipotle wasn't the best idea. My guts were not happy with me all throughout the day and evening yesterday, and I believe whatever was happening down there sapped my energy.
Lesson learned. Sticking to home cooking, as it is what has gotten me this far. If I have to do takeout, it won't be Chipotle again anytime soon.
LFG
Up to 19k; 25k is within my sights.
Good, hard workout. Solid dinner.
I'm beat - both mentally and phisically - so I don't think getting sleep tonight will be an issue.
Ran errands on my lunch break, and the entire affair was a lot more fiddley than it should have been. Got it sorted and came home to finish out the workday, a hich seemed to drag.
Took a short nap, then went to the local grocery store for dinner proteins for a few days. Cooked, then got in an hour or sobof steps before I began lifting.
Hopefully I can get 6k leisurely steps in well before midnight. An earlier bedtime would be awesome.
New week.
Was up half the night and slept in vs getting steps in. Trying to catch up, but it is a struggle.
Yesterday was a good 'rest day'. Got 18k steps, did a lot of mobility work and some meditation. Ate clean, and on time. The only missing component was a good night's sleep between then and now.
Feeling good and a touch worn down at the same time. Will see what the week brings.
Feeling mentally as strong as I've felt in ages.
Still no dietary deviations, no missed workouts. Hitting my movement and mobility goals daily as well.
I knew today's adventures might take me away from the homeplace, so I got in roughly 2 hours of walking this morning.
Went shopping at one of my favorite grocery stores. Temptation was literally everywhere, but most of my focus was centered in the produce section and everything I got for myself fit my eating plan.
My feet are trashed. Lots of standing and walking, but the long drive actually seemed the most harsh on them.
Came home later than desired, worked legs, ate dinner, then got to 25k steps just before midnight.
I am really looking forward to getting some rest and recuperation tomorrow. My body really needs it.
Woke up (as has been usual this week, by design) at 5:15, no alarm. Didnt get up.
Dismissed 5:55 alarm.
Sleeping in (a.k.a. laying here mindlessly but wide awake) until I feel like getting up, then I'll blast out some steps, do some yoga, and plan out today's activities.
Last night's bowl might have been too much. Chicken meatballs, sesame tofu, white bean salad, basmatti rice, spring mix with olive oil and salt, kimchi, and feta.
It was delicious, nutrient dense, and a perfect fit relative to the calories and macros that I needed. But I was late working out, and it sat heavy on my stomach. Even with plenty of movement once it settled a bit, I felt a bit bloated. Still feel very full upon waking.
I'll blame the beans, onions, and garlic. Could have been just the volume of food, or the combo of components. Definitely a meal for earlier in the day going forward.
All in all, despite that, the day finished better than I expected. Got some harmony restored by sending out the energy I needed others to present, and that seemed to work. Rough spots notwithstanding, it was a successful day.
Folks will see you having a good day and just be like 'Not so fast! Let me say some crazy shit right quick to mess it up!'.
Smh.
Headache is gone.
Dominated tonight's leg workout. No cutbacks... went harder than last time.
Dinner was a sheet pan meal I'd made for the fam, which was fresher than my meal prep stuff in the fridge: 2 roasted chicken thighs, asparagus, and some roasted potatoes. I added a pile of sauerkraut for some probiotics and some diced avocado because it was perfectly ripe.
Just hit 25k steps. Now to wind down so that I can get some solid sleep and get up early again.
Day 25 - still 100% locked in. No missteps. If anything, it feels like I'm gaining momentum.
The routines are solid, but not inflexible. Tweaking movements, schedules, etc to ensure that I've still ticked all the boxes by the end of each day. Making sure that my recovery and general body maintenance is being emphasized just as much as training intensity is.
I keep reminding myself to stay in the moment.
Don't project myself into a future me, and don't dwell on the past me. Just BE - prepare, execute, and repeat.
Time can play tricks with your mind. It can warp your vision, your memories, your feelings about things. If there is 'one neat trick' to anything in this life, then it is staying present.
Take a second. Take a breath. Whatever we gotta do to remain in and focus our energies on the here and now.
May was super successful fitness-wise, and I am determined to keep the same mindset into June.
Diet/nutrition, water intake, mobility training, weight training, and daily step count/movement has been flawless; no cheat foods, no missed meals, no missed workouts.
Increasing step counts and movement istensity daily. Progressive overload in my lifts via both rep count and weight.
High variety in my meals as it relates to food-based protein sources, fresh veggies, good carbs, and fresh fruit. Almost exclusively whole foods, with minimal processed or convenient foods.
I'm not feeling stressed about my routine. Not having cravings, and, I've been strong in the face of temptation. Good digestion, great energy levels, and mental clarity. Positive outlook each day, while keeping the future in sight.
The one area that needs to see some improvement is sleep. I have a to-do list that I will work on implementing, and we'll see how that goes.
As for right now in this moment, I'm gonna finish this breakfast burrito (one of the best I've ever made) and green salad, and relax for a bit before some afternoon yoga.
