Eating – Run Fat Boy

Jan 31st, 2023: Month in Review

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!

Thats January done folks!

Jan 17th, 2023: Tuesday Meetings

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!

Jan 11th, 2023: The next long Wednesday

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!

Thanks for listening

Jan 8th, 2023: Weekend

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.

Thanks for listening

Jan 7th, 2023: End of Week 1 Review

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.

I also kept an eye on other metrics for the body over the week

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.

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

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.

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!

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.

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!

Jan 6th, 2023: Measurements

Weigh in for today’s post is 117.8 kg, that’s -0.2 from yesterday. Each time i weight in at the moment i am waiting for the pause in weight drop, the little and often approach to weight loss is a good thing for me, but i know there will be points where the weight will not move and will stay static for a period OR increase slightly OR a lot!

With the last statement being true, it’s important to keep in mind that measuring weight is just one factor, and there will be times when weight does not drop but other factors will show some positive change. This may well be small and incremental change but its change nonetheless.

I went and purchased a body measuring tape from amazon. Its small little device and loops around parts of the body to allow you to self-measure.

I wanted to capture all my essential measurements. Within the DDP Yoga Now app there is a way to capture and log your essential measurements. This is something i will have to revisit bi-weekly just to see how things are changing, and i expect it to be a little here and a little there, no huge changes.

My biggest issue is my waistline, i have over extended love handles, always been a problem for me. Weight seems to just develop there quickly and knocks my shape. My legs and arms have always stayed pretty slender and consistent.

The core work from DDP Yoga and hopefully the good eating will help to address some of that issue, but i still think once i am under 100 kg i will have an issue that i need to address. Not sure if that’s clinical or not but its something that i am very aware off and conscious off and always have been.

I am happy that i ticked off another DDP Yoga today, Its a 13 week program but i am adding additional items in on the rest days to keep myself stretched from the walking. And i followed this off with another strength class on the Peloton Guide.

I am also still doing a good walk each day on the treadmill desk, today was just over 20k but a solid 10 miles. I am sure every single step adds up, BUT i need to keep myself flexible. When the leg injuries and feet injuries come, and they will come from excessive walking, i need to ensure i am in a good situation for recovery.

I ended doing a 45 min sauna in the MiHigh sauna blanket. On my first attempt of the blanket i was worried that it was not effective, as i didn’t sweat. However this time with the heat at the top level and laying in it for 45 mins finally got me to that hot sweaty place! And i hope some of the benefits that come from sitting in a sauna and heating the body up.

Calories ln/Out

I am still working to a calorie controlled diet, i will need to start doing some analysis of the food i am eating at the weekend and ways i can optimize myself. The main bit is keeping under 2187 calories per day, and i only consumed 1747 today.

I think a vast amount of what i will do will stay the same, but isn’t that the point? consistency, consistency, consistency?

I keep thinking to myself if i can do this for at least 90 days and stay consistent the behaviors then the benefits will come!

Thanks for checking in!

Jan 5th, 2023: The long Wednesday

Firstly, let’s talk about weight as of Wednesday 4th Jan…. 118 kg that’s down 0.6 kg.

I am always cautious about weight as my weight fluctuates so much. I am talking kgs at a time. Although it’s going down i always worry about it having a spike in the next few days.

I generally try to weigh in first thing in the morning, normally straight after my morning bio break to ensure i have consistent baseline!

Wednesdays for me are brutal. Like really brutal, and they have been for some time. My work functions heavily in a US focus, and thus each Wednesday typically between 9pm – 12am i end up on a series of calls after my typical working day.

Now let me be clear, i love what i do, and i love my job, and i have no issues with late-night calls. The risk with Wednesday is that i don’t find time to do my exercise routines. I generally workout around 9pm or 10pm (basically when the kids go to bed), but that goes out of the window due to the calls.

The side effect on Wednesdays is that i try and walk extra miles.

Let’s break down my Wednesday, i typically work from 9am-5pm although today i had a call with my boss that wrapped up at 18:45. Within this window I was able to just focus and walk at the same time, lots to catch up from the holiday season. I spent a little time before chatting to my boss, to do Yoga and a quick test drive on a new purchase, a MiHigh Sauna blanket. I have been spending a fair bit of time on YouTube and the web looking at Saunas and the overall health benefits from them.

I was expecting to be a hot sweaty wreck after the sauna blanket, but that certainly was NOT the case, i was warm, but not hot, i didn’t get a sweat on, and i had the blanket at the highest level. I will have to see how this progresses over the next month. My habit i want to achieve here is a 4-6 times a week in the sauna blanket. I hope that this reduces risks on a whole series of things as well as aid recovery.

I will do a deeper review on this as the month progresses to share my thoughts.

When i finished I went back out to chat to my boss, then have dinner, and then do a quick 10 min strength peloton class before heading back out to work.

My treadmill desk continues to be a life saver for me, it keeps me moving, while the DDP Yoga continues to keep me stretching and making sure i develop flexibility.

Today was a 28k step day and 14 miles.

One of the hard things with walking so much is both friction on the thighs (chub rub as i lovingly call it) and blisters on the feet. I need to ensure i wear both socks and leggings when walking.

I am really happy with the consistency so far with Peloton, I ended up using the Peloton Guide and weights again. I want to see if i can continue to hit my daily streak.

My calories continued staying consistent. I dont feel rough or dizzy from what i am eating or drinking, and feeling good. My Calories today mind you was pretty low. I would say its the lowest this week (ignore the 12/31 results as i did not maintain everything i ate or drank on new years eve)

However due to all the activities today, Walking, DDP Yoga, Peloton, Sauna, my net calories were lower. Again, i don’t feel bad, i feel fine but it’s something for me to monitor and be aware off. Although myfitnesspal does not seem to capture my steps from Garmin connect to adjust.

According to Garmin connect which syncs from myfitnesspal and has all my data. I am in a calorie deficit, and that’s key for me. It’s a long way still to go.

Anyway, as i sit here at 01:22 on the 5th of January after my long wednesday, i think i should go to bed and chill out before my morning starts!

Thanks for listening

Jan 4th, 2023: Micro Goals

I have this major goal to get under 100 kg. That the master plan, but to achieve that its hard thinking about the long journey ahead. To help me keep focused and to keep encouragement i am going to break things down to 5 kg goals.

Goal 1: 115 kg
Goal 2: 110 kg
Goal 3: 105 kg
Goal 4: 99 kg

Ideally i would like to go beyond this and not only help improve my weight but maybe get a bit closer to what withings and others think my ideal weight should be. The NHS recommends i be something between 56.7 kg and 76.6 kg using the BMI calculator | Check your BMI – NHS | Your BMI result (www.nhs.uk).

So even if i get into the double digits, i will still be 15 kg away from what the NHS recommends! Thats scary! but i think i will be happy in the 90’s for now.

My weight as of the 3rd January was 118.6 k, that’s -0.1 from yesterday.

Its a long way from my first goal and i know it does not take long to change my weight upwards vs downwards. That slow progress is also important as it will help me keep it off long term.

Yesterday was also a big day in getting back to work, my normality. Work for me is always a blessing, i am fortunate to work for a great company, i do a job i love and am passionate about, and it has afforded many blessings for my family. However, i have an addictive personality and so i can get consumed in the work i perform which takes away from my physical health.

One of my blessings from my work is that i typically work from home, perhaps around 95% these days since the pandemic. I used to travel a lot, if i could really emphasize a lot it would still be an understatement. Working at home gives me a chance to work from my desk in my man shed. Back in 2016 i invested in a Lifespan Fitness TR5000 which really helped me in 2017 alongside DDP Yoga.

This is my current desk setup for home working. I basically work from start to finish walking with a few breaks in the day or when i am drinking a hot drink.

It’s been a super productive day back into the walking routine. I got over 11 miles under my belt and over 23k steps. This is a key contributor to supporting a healthy weight loss, but it needs to be supported by the yoga as i get super tight in the legs as time progresses.

Garmin Connect Steps Details end of 3rd Jan 2023

This evening i played with a new gadget, a Peloton Guide. This arrived today with 3 sets of dumbbells and a yoga matt. I wanted to get more into strength/resistance training. Tonight was my first play with it and its not to bad at all! Still a long way to go, and as long as it keeps me motivated thats whats key!

The food was balanced again today. I need to at some point in the next week take all my body measurements as i think thats another important element to track on this journey. i have not done that as yet.

The one thing i am happy about is my incorporation back of salads. I use to love eating salads, and it gave me so much joy doing so and i need to regain that consistent love of eating great plant based products with some good proteins in it.

My consumed and net calories still look good. Especially with the 2 Peloton classes and 1 DDP Yoga. They are not long classes that i am doing, but i am just trying to build up motivation and commitment to achieve more.

So onwards we go to that first goal. 115 kg is what i need to hit and achieve, slow and steady, and totally accountable.

Thanks for listening

Jan 3rd, 2023: Adrian Mole

My son is reading/listening to a book series, Adrian Mole. It’s basically the life of a boy from the age of 13 onwards, his diary and memoirs. And one of the thing Adrian Mole seems to do is constantly measure his penis length. Clearly i won’t be doing that but i feel i should start with a regular or somewhat daily check in on weight.

118.7 kg down 1kg

One of the tools I will be using over this journey is my Withings Body Cardio Scales. I have to give a huge bit of kudos to this tool, it keeps me truly accountable as when i step on them the information is logged and updated to the cloud. Over the years i also bought the blood pressure and temp monitor.

Over the last two days i have tried to start as i mean to go on, little and often as a wise friend once said to me.

Eating: I have folded my intermittent fasting into myfitnesspal, i am currently still doing my 12pm-8pm. I have also kept my calorie intake in control and net calories (calories in vs out) under. Drank water vs fizzy drinks, and been mindful in what i am consuming.

One thing i intend to do with myfitnesspal is analysis of the foods i am eating over time. I am sure there will be items i need to cut or adjust.

Exercise: DDP Yoga is well underway, and two sessions done. With peloton i have done a mindfulness and strength session. I recently purchased the Peloton guide and some weights, so i have the intention to do more weight-based activities as that will have greater resistance and hopefully a higher calorie burn.

Tomorrow brings me back to the ground with a bump, I need to start my focus again on my job. My household is also either starting to also go back to work or the kids are starting to fold back into school. So life will play a big role now. The days i expect to be busy, i expect to walk, i expect to eat correctly, and the evenings around 9-10pm will likely be when i start an exercise activity. Last year i had the intention of doing some peloton cycling for lunch, but i think this year will be completely full on and that expectation may be hard to follow through on. The main thing is to keep walking and eating correctly.

I want to talk about small micro goals tomorrow, i remember in 2017 when i lost my massive weight loss, i set micro goals. And i need to really zone in on that.

Will check in again tomorrow

Jan 2nd, 2023: Accountability

One of the hardest things I find is trying to keep myself active and holding myself to account. Losing weight for me was not about rules, but more around changing underlying behaviors and beliefs.

To do this I end up getting an addictive personality to a set of fundamental systems that change the way I think and adapt what I do to fit that framework. These principals will hold me to account, and i need to be accountable for at least 3 months to ensure i build the correct behaviors!

In my world I use a set of beliefs and structures, for example;

I need to perform some physical activities per day that make me sweat or challenge me – This could be yoga, sauna, walking, cycling, swimming, but something
I need to control my calories I consume – This could be via intermittent fasting, calorie intake being constricted, a high plant-based diet, just something to restrict my consumption
I need to program my mind to make the right choices vs the easy choices – This could be as simple as rejecting an offer for a drink or food.

Physical Activities

There will be several activities I will be active with;

DDP Yoga – My username here is zarbie if you use the platform. My goal initially for the beginning of this year is to run with the “Intermediate 2” program and get through that twice will adding a few extra sessions. I have officially kicked into this now
Walking – One of the key activities I do is walking, I do this while I work on my treadmill desk. I try to average anything between 10k to 20k steps per day and log that on my Garmin Fenix 6x
Sauna – I have just invested in one of these infrared sauna blankets. It’s one by MiHigh. The research demonstrates that saunas are good for weight loss but more importantly other body functions such as high blood pressure for which i have identified in myself. I want to try and do this 4-6 times a week (bearing energy costs!)
Peloton – I have a peloton bike, in fact i originally shifted away from DDP Yoga to the bike as i loved cycling and wanted to get stronger on my cardio. However, this time i want to balance the cycling with the many other peloton classes, strength and weights classes are necessary for me. Again, if you want to connect with me on peloton my username is JustinZarb
Cycling – I do love cycling, but my flexibility has gotten a bit tight over the last few years and I need to fix that. Before the pandemic I used to cycle back and forth to the office, it was c12 miles each way. However, life not going into the office has caused that to be taken away. I need to consider how i address that. I will log all of this either to Garmin or Strava.
Swimming – This is a long shot, but i would like to get more into swimming. It was a great form of exercise, but it requires a gym membership which i am not overly keen to waste money on given i have other items.

Calories In

This is probably the hardest area! My diet! I have just gone off the rails from what i consume. So i need to establish some good practices and it will take time for me to get my behaviors in place

Intermittent Fasting – I am going to look to only eat for 8 hours of a day. In my earlier life i hardly ever ate breakfast, so i am going to try and only eat from 12pm – 8pm.
MyFitnessPal – I am going to try and limit myself to 2187 calories per day, this may have to be reduced further. Again, you can follow me here
Carbonated Drinks – I really need to cut this, coke zero is just a weak spot for me, i need to drink more green teas and water
Protein Drinks – I am going to try out some of the meal support methods such as Huel and Manual.co , they have high protein drinks to help with hunger and not snack on the wrong things.
Plant Based – I use to have a really high plant-based diet back in 2017, and this has gone astray, too many vices such as chocolates and sweets from the kids getting consumed and need to restrict or remove them all together. My mindset works a bit binary, i am either fully In (not eating rubbish) or not, i can’t just allow a few small treats else I just go off the rails.

These are just some of the things I am thinking of controls for me to keep me focused! I need to get under 100kg! It’s just been too many years and I need to get to that goal!

Jan 1st allowed me to complete my first DDP Yoga course, I am at 164,436 points with DDP Yoga and by the end of the year i want to get to 265k points!

Next update tomorrow