Earlier in Jan i got behind in writing, and low and behold its the 18th Feb and i am being in my writing from the 1st Feb till now….. I am going to try and have a bash at catching up with the world.
Firstly the weigh in, I left January at 113.5 kg and started Feb at 113.6 kg , urgh that’s +0.1 kg…. booooooo 🙁
But lets keep consistent and keep on going, as i said i found the end of January a little flakey with my focus, and just need to keep myself chipping away, Wednesday being wednesday means late night calls, it also means excessive walking for the whole of the day, i was just shy of 40k steps and 20 miles….. honestly by the end of the day i was truly exhausted, mentally and physically, and i knew the next few days would be truly hard.
One of the things with late night calls is the after affects, you just dont shut down, you cant be unwired! i think i always stay awake for another 2 hours after my calls. I watch a bit of TV or something just to relax…. but i know that the next morning is an early start, i need to get my daughter to school and i have an early morning call with my directs.
My net calories continue to be pretty decent at 1324 consumed! I am being good, and being focused…. but lots still to do!
Forgive me for my delays! I am going to play catch up
Lets start with some amazing news! My son, the blonde boy in the middle of the picture won his schools house rugby competition today. There is nothing more special than seeing our shared love for the game of rugby but more than that my admiration for him as he excels me in life! Couldnt be prouder!
This month has been a real journey for me! Firstly its been good to have the weight coming off at a good a steady rate. I am proud of that fact, i am proud that for a month i have been able to stay consistent and see a downwards trend, but i am also aware that i cant have false hope, and what may be coming off can soon go back on and i will need to stay consistent for a long long time.
I started this month on Jan 1st at 119.7 kg, and i finish the month at 113.5 kg. Thats – 6.2 kg, thats – 13.6 lbs, and just shy of 1 stone!
Thats a lot of weight for one month! But its only one month, and i need to ensure that this continues into February.
When i look back over the month i have weighed in daily. I have tracked calories daily. I have walked and collected steps daily and i wanted to reflect over this post about the individual elements i did and where i am.
One of the elements i collect is my blood pressure. My blood pressure has not been good recently. I have been collecting my information with a withings blood pressure monitor and noticed i am consistently having high blood pressure. What i have noticed towards the end of the month and specifically after i have sauna blankets is that i have seen some good blood pressure readings!
The other interesting fact is that this month is my highest step count this year. I logged 634,242 steps in January 2023! Over half a million steps!
Not every day has been a great step day. You can see my weekends often dont meet my goals, but thats totally fine, and i deserve some recovery at points.
Sleep has been one of my bigger weaknesses. I am sleeping poorly and i dont fully recover each day. I feel that now, i feel tired, and my weight loss journey does improve when i get a good nights sleep. Thats something for me to try and improve over Feb.
One thing is for sure i am loving being back on DDP Yoga, especially after a days walking. My original intention was to do a DDP yoga session each day, but frankly i am so tired after work and walking that at points i just cant face it. I think thats fine, but its something for me to be aware off. I was great the first two weeks but my consistency did not pay of in weeks 3 and 4, but i have tried to be consistent in week 5.
My Calories and controlling my eating has also been a major contributor to the journey. I have ensured i stuck under 2100 calories a day. I have made sure i log my intake each and every single day. I have made sure to select the right choices and not nibble on everything.
At the same time i have continued to drive for a calorie deficit. My Net Calories have stayed way under the 2100 limit, which again is a factor for my body using its fat reserves! and i have some fat reserves!
I have logged every single thing i have eaten or drunk! Its given me some time to also reflect on how much tea i drink in a single day !
And similar to the DDP Yoga, i have tried to keep my peloton journey moving forward. Doing some weights or other mindfulness activity!
Its been a good month, but that does not lead me to be inconsistent! My next goal should be breaking into the 100’s kg mark. Get underneath goal 2 of 110 kg and slowly start to see the double digits in front of me!
I want to make a positive difference to my life, i feel unhappy mentally, but know i can turn that around with seeing the differences to what i wear and what i see in the mirror!
So 6.2 kg is the number to beat for Feb. Which means i want to aim for 107.3 kg. Now Feb is a shorter month, and there is a risk of my birthday also! So need to make sure i keep my eating and drinking on track!
Over this last week i have been majorly overwhelmed with things, its been busy, crazy crazy busy. I am juggling a few things between work, rugby, parents associations, and kids. And so i ended up losing a bit of consistency this week but trying to get things back on track. As i said consistency consistency consistency is needed for this journey.
I want to go back and cover all the days i have missed so thats what these next series of posts are going to do. They are not in depth, they are filling the gaps of the journey as at the end of this year 2023 i want to look back and reflect on where i was to were i ended.
On the 22nd i did NOT step on the scales! My eating stayed consistent
And net calories have stayed under the line.
Anyway, this is a catch up of the last week so lots of little quick posts coming up to get me to the 29th Jan!
First thing is weigh in, 115.4 kg -0.1 kg from yesterday. It’s funny with the weight being reduced, an interesting observation is that the fat mass % is increasing which is a bit weird. Given how structured and healthy i am eating AND the fact that i am adding a fair bit of activity in my life i would expect the fat mass % to be dropping. It may just be an oddity on the withings body cardio scales.
Looking at the table in Garmin the various analysis done does fell very out of wack
Today was a long day in the office, lots of doc writing and reviewing others information. But also, lots of calls and calls went on till late today.
Walking was as always positive, 32k steps and just over 16 miles walked. Although i ran into a few difficulties over the day as the belt kept drifting to the left. I need to spend some time to fix and address that.
Today was a little higher on calories than normal. Not a massive amount and i still stayed within the limits of my constraints.
But the net calories continue to be positive, with my activity helping me burn calories off throughout the day.
Tonight, after i came in, i still ended up doing both DDP Yoga and Peloton. Although DDP Yoga was just a stretch class, but still a 20 min stretch class which i need for walking, however the peloton weights class was tough. I am not 18 anymore…. that’s clear. I just cannot lift the same weights that i use too (today!), it’s going to be a journey but i will get there.
I know lifting weights is important. Lifting free weights burns calories because it is a form of resistance training, which causes muscle fibers to contract and break down. The body then needs to repair and rebuild those muscle fibers, which requires energy in the form of calories. Additionally, resistance training can increase muscle mass, which can lead to an increase in resting metabolism, meaning that the body burns more calories at rest.
I need to carry on both the free weight training and the body weight training and keep accelerating my body to burn calories!
Right, time for a shower and then bed and then the long Wednesday awaits!
The last 3 days have been hard going, they have bled mostly into my evenings for a variety of reasons, but this has made it also extremely difficult to keep focused on my goals;
Tuesday – I am the chair for a non-profit and my evening was spent running a meeting for this
Wednesday – Late night work calls for my official job. Running from 9pm till late. That the challenge when you work for a Seattle based organisation
Thursday – Rugby coaches meeting, focused on some fundamental challenges the juniors section has.
Basically, each evening has been a balancing act. The other challenge has been winding down! My sleep was shocking last night, i woke up multiple times and was massively over thinking things, plus the weather was bad and the wind was howling. I also at points wake up worried that my little office at the end of the garden is going to get blown away and i will have to have an argument with one Neighbour, but thats another issue. Annoyingly i didn’t wear my watch last night as i feel asleep while charging it!
Down to business, my weight went up today, 116.6 kg , thats + 0.2 kg . Again i wonder if thats the poor nights sleep! and just poor day yesterday all round! i mean i was tired and unmotivated and felt a massive desire to eat!
I got back on form to DDP Yoga tonight, so almost complete of a week adding Fat Burner 2.0, and i also got my weights class in at peloton.
It was still a good day walking, almost 26k and 13 miles! But my legs feel a bit tired still. I look forward to Saturday and just unwinding a bit! Just letting the little legs of mine recover.
I have been off the sauna blanket also over the last few day. I just have not had the time in the day to factor that in.
On a separate note i did get a message from my sons school today saying that rugby training will resume next week, i lend my time to coach rugby at my sons school, and i love that interaction and coaching aspect!
I am hoping over the next few posts i can give some more context/reviews on some specific items. Its almost 2 weeks complete, and i think i should dive a bit deeper on some aspects!
As my late-night meetings kick in, i thought as i listen i would also type. Today i feel tired, i feel wavering discipline, and a little lost on motivation. And doing both my DDP Yoga and Peloton was actually hard today, just the motivation was difficult. In fact, with the Peloton i ended up not doing a strength class but a 10 min yoga class.
Let’s get to the numbers!
Today i clocked in at 116.4 kg that’s -0.3 kg from yesterday. And i was really chuffed to see the trend continue. But when i convert things to lbs and stone, i still feel miles away from my goals and i know it will take months vs weeks or days.
I reflected back last night on some of my original posts from August 2016. My original goal at that point was 95kg! and my first micro goal is 115 kg (to be clear for me meeting that first goal i need to be in the 114’s kg, just being in 115 kg is NOT good enough)
I carried on walking today, in fact i am still walking as i type this and expect to end up in the mid 20’ks by the end of the day but for now i am at 24k and just passing 12 miles. My shins really feel it today, and i have ended up rubbing them a few times today, i wonder if i am landing too hard on my feet and sending shock waves into my shins!
(Slight Update: Just finished my evening calls and i landed at 30k steps and just over 15 miles)
On the food side i have kept myself in good order, but i did have cravings earlier on in the day , around an hour after my protein shake and after my fast i was hungry again, which is something that has not typically happened for me! I am thinking that all the walking from the last few days and with the Fat Burner 2.0 DDP Yoga courses is making me more and more hungry and my body wanting the energy
The Net Calories are still good especially with the work that i am putting in, and also the fact that i am still not complete tonight i do expect this number to be adjusted tomorrow.
Today is nowhere near as high as low as yesterdays net calories, but thats because i have not walked as much and todays DDP Yoga was Energy 2.0 and i didn’t do a strength class but a peloton yoga class.
Overall, i feel pretty worn down today, less motivated then i have felt since the start, but a massive chunk of that is down to how tired i feel. Wednesday evening calls and walking add to that tired feeling, but i will recover over the next few days i hope!
I hope i can keep the trend going and maybe break into the 115 kg mark over the next week. Let’s wait and see!
Ok frustrating day was yesterday, and this is “the day after”, another chance to get myself aligned and moving in the right direction. Firstly, today is a long Tuesday, firstly it’s a normal workday, and then between 7.30-9pm i have to chair a parents and teachers association. Throughout this whole day i knew i wanted to walk, so it was going to be a long day. And let me say at this very moment as i lay across the bed writing this, it really has felt it.
So firstly, what’s the scores on the doors! There was no morning constitutional today, it just didn’t happen? and i normally weigh myself at that very moment. That in my mind is my baseline….. so, i decided to jump on the scales anyway….
116.7 kg, that’s -0.8kg down from yesterday
So, am i happy with that? Yes, back on track, i guess. And just need to see how the next few days go.
The steps where really good today, 34k and just shy of 17 miles!
Calories In and Out were good again today.
And with all the extra walking and consistency on the DDP Yoga it helped today on net calories
I was asked over the last few days what DDP Yoga was and why i thought it was so good. I came across DDP Yoga at probably one of my lowest points in my life, there were two YouTube videos about it that stood out, and one of the other things that stood out was that there were no super pretty people advertising it, it was all normal and average joes promoting the positive outcomes that they had.
But these two videos set me on my way. First one was Arthur, and what an amazing inspirational story
And the second one is Jarad, and boy did i feel like i could relate
DDP Yoga is a combination of Yoga, Dynamic Resistance, Core Strength, and Pilates, but it’s always been amazing when i have been consistent with it, and that’s where i am today……
Let’s see what tomorrow brings, but Wednesdays are always brutal for me, its a long long long day, both on the treadmill and on the work front, but i need to carve out time in my day to do the work.
With weight you must be aware and understand there will be ups as well as downs! And the last week i thought i figured it all out, i cracked the code that no one else could have ever cracked, i was losing weight at 0.2 kg a day, and if i just carried on doing all the things i was doing it would carry on forever!
Well, the inevitable came true…… 0.5 kg weight gain, which means today my weight is 117.5 kg.
Super frustrating as i felt i kept my calories to where i needed them to be over the weekend, but i had not been doing the walking which i do in the week. But over the last few days i knew that this would and will happen at points, i just need to keep moving forward.
I think one of the key aspects has been my troublesome sleep cycles, at the moment i am sleeping badly, going to bed super late and waking up early (well early for me). And the quality of my sleep is not great either, this is something i need to work on. I have always been a night owl (something one of my old friends use to call me), and the mornings have never been my best time, so i just need to figure out how to create a routine to give me the needed sleep and recovery for my body.
Being back at work means i get back to the treadmill desk again, which is always a great source of focus and commitment. I had a number of interruptions today, the roof on my office has been leaking, we thought we fixed it over the weekend but alas we did not and had to get a repair done.
Nonetheless it was a 26k step day today and 13 miles. I dont think thats bad for any day, let alone a fragmented one.
And with my DDP Yoga and Peloton complete just before midnight i feel like i have done my dues for today.
Calories In/Out
These have stayed controlled today, I have started to incorporate salads again more into my diet, this was something i slid away from over the past few years and little treats plus bad choices have snuck in.
One thing that was super wonderful today was my directs and i have all made a pact to lose some weight, so there was a few chats on weight and health today on our teams chat, some check ins on weight loss and just general motivation for me. I need it, and the support really does help. We are all learning, all have a concern we have been sat at home far too long, and all want to look better and feel better for the improvements in our health.
I hope tomorrow i get some good rest and more importantly i see the correct trend on the weight line again.
As i move into week 2, my life has pretty much returned to normal. This weekend was a great example of back to reality, as my son and i went to rugby early this morning. I coach a U12s rugby team, and my son plays in that team also. Its a great opportunity for me to share some experience with kids, and i love the fun and enjoyment they have for the game.
However, when i got home it was business as usual with the weigh in.
Today i am 117 kg spot on. The -0.2 from yesterday. So i feel i am in a trend of these incremental -0.2 kg losses.
Today i have kicked up the DDP Yoga and Peloton. I have moved on to doing a Fat Burner 2.0 whenever i have a free day, and increased my strength classes on the peloton to 20 mins. Its a small change, and maybe something i will stay on for a while but just want to increase things a little.
I love how good i feel whenever i have done DDP Yoga, and i kick myself for dropping off it a few years back, especially as i was progressing to more of the advance workouts. Now the intermediate and some of the beginner workouts feel challenging again.
On the peloton i have kept consistent with strength classes with the peloton guide. Just staying consistent here and keeping a streak is a positive thing also. My poor peloton bike continues to get dust on her, but my peloton weights are certainly getting some good use at the moment.
Calories In/Out
This is the one area i need to have my addictive personality work over drive on. Back in 2016 i wrote a small blog post about me making the wrong choices, my 20s and 30s were terrible for this, in fact i made some terrible health based decisions which i am sure will wipe years of my life, so ensuring i am eating sensibly is critical.
I have never used MyFitnessPal so consistently to collect data on my eating and drinking.
With all my evening exercise today i am leveling off at Net Calories
With the work week kicking in again, i am hoping i can do even better with walking and the desire to eat!
Weekends are much harder than weekdays, the urge just kicks in to eat.
So last job of my day is to get into the Sauna blanket for 30 mins and sweat it off! But i just wanted to update my daily check ins!
Hopefully i will see 116 kg zone soon! 1 step at a time.
As we are now at the end of week 1, the first thing is to have a quick review of progress to date, and i guess assess how i am feeling, mentally, emotionally, and physically.
Firstly, on the 6th of Jan i weighed in at 117.4 kg, that was 0.4 from the 5th. However today on the 7th my weight is now 117.2 kg, that’s 0.2 from 6th.
So lets dig into the 1st week of 2023 in a little more depth.
Weight
I started this week at 119.7 kg and finishing at 117.2 kg. Thats 2.5 kg. I am not too sure how i feel about this, i am aware that its a start, and its half way to my first goal. But i think i also wont see drastic drops (1kg drops) on a regular basis. I am happy with a steady loss mind you and feel good that its going down, but i also feel nervous that it will just stop.
Garmin Connect Weight Graph
I also kept an eye on other metrics for the body over the week
Garmin Weight Table
Intermittent Fasting
I have been doing intermittent fasting (IF) for a week. I am running from 20:00 to 12:00 everyday, and to be fair this does not affect me. I am comfortable in stopping eating at 20:00 and by the time i get to 12:00 i feel ready to eat or consume a protein shake. I think the key bit is that i STOP eating, i stop grabbing snacks while watching the TV and i am able to not think about eating or nibbling. I guess the other aspect is that i am exercising in the evening so distracted.
MyFitnessPal intermittent fasting
Calories In/Out
This week i have tried to hold , i have wanted to stay under 2,187 calories per day. The majority of my calories have come from a protein shake from Manual.co (Vanilla and Salted Caramel), and i have ensured i have consumed but also burnt calories also.
Below you can see my calories consumed, the only day i went over (and technically i dont think thats accurate, i just used a pre-made salad on Myfitnesspal, which i believe was much higher than what i ate).
The Net calories are critical, as that shows the adjusted amount with exercise and movement. Today was a low touch exersice day, but i have been mainly doing practical work at home, but nowhere near enough compared to the working week. I am also yet to do my DDP Yoga/Peloton today.
The consumption this week was as follows
Food Logged in MyFitnessPal
Exercise
There are 3 main intakes this week on the exercise front
Walking – This week i have done over 115k steps and just shy of 60 miles. My left foot feels sore and a little tender. I am aware that this will impact my knees, calves, and feet. But its a critical element of me burning calories.
DDP Yoga – I have been just getting going on Energy 2.0 and building up to the real harder workouts. But DDP Yoga was magic for me in 2017 and i hope it can do its magic again in 2023. And i will try to keep it consistent to a workout a day.
Peloton – My new edition of my peloton guide, and weights has been helpful. I am not doing anything crazy. I am just doing 10 mins a day of some sort of strength training and trying to keep that consistency. Which i think i have.
Garmin Connect Steps Count for Week 1
Recovery
The sauna blanket is truly kicking into its own. Firstly, i know now i need to stay in it for 45 mins +, i also know i need it on its hottest level, and by achieving this i finally get to that sweaty moment that you need in a sauna, along with breath shortness and elevated heart rates. I originally started with myself laying on the floor, but have found a home on the bed!
MiHigh Sauna Blanket
As you can see it gets a bit grim inside the sauna blanket, but i am hoping its doing wonders for my health and recovery.
However, my overall body battery has fluctuated all week and i need to maintain recovery to a good order! I probably need to dig into this more, but i need to keep feeling fresh to maintain.
Body Battery
Overall, for Week 1
This first Saturday was probably my most unbalanced feeling with food. I felt hungry today. In fact when i ate dinner, i felt like i overate, even though i came inside the calorie count. I just didn’t balance it well OR the exercise in the day keeps me busy and distracted and thus the feeling of hunger does not get to me.
Emotionally i feel better this week, i felt quite low over the Christmas period. It’s not something people will see but a feeling inside, quite hard to explain really.
Physically i feel no different at all. I am still a big boy, and the goal for next week stays the same. Keep consistent!
Things i would like to see but don’t expect, i would like to see inside the 116 kg mark, i would like to keep the calories balanced, i would like to eat more salads to keep me feeling healthy and fuller for longer! Next week starts to bring in further classes in DDP Yoga such as Fat Burner 2.0, that’s more challenging than the Energy 2.0 class i am currently taking and certainly will get me burning more. Also, i want to try and incorporate a 15 min peloton class each day also.
On to week 2 of 2023! and hopefully 116 kg and goal 1!
