A weight loss day! Yeah!!! and the weigh in today was 103.2 kg, down -0.6 kg
A few simple things today
Yesterday i ate really light, i mean my calorie intake was pathetic, and i should not be proud of that
I slept…. almost 8 hours, which given my last few days is pretty good going really!
And i did top up the food over the course of today…….
I carried on walking with a bit of a swagger given the loss of weight, and tried to keep thinking that i was progressing downwards again. 26k Steps and almost 13 miles.
I hope i am not burning through all my joints in my body!!!!
Anyway nice to have a loss moment! But i did not yoga or weights again…. must get back to it!
So last night, as i said, it was a bit of a lesser sleep night…. was nowhere near as bad as i expected, but still not great
So clearly i was dubious about my weight, and suspected it would be an increase day vs a decrease day……
And thats exactly what it was 113.8 kg and +0.2kg ….. i feel slightly drained at that news! But i am also aware that my sleep was terrible!
Thursdays are hard days post late night Wednesdays, i have to get going pretty early and start the day, and that also means walking….. The step count was pretty consistent when i got going, but i was motivated to move, and i finished the day at nearly 26k steps and 13 miles. I think thats still a good number.
Calories in/out stayed strong with some good numbers, it was a low day
It was a low consumption day, i mainly had protein shakes and by the end of the day all i wanted to do was shower and crawl into bed.
A few concerns, my DDP yoga was slipping and the peloton guide work was not its normal self! I know both of these items are critical for resistance and losing weight!
Anyway a good night sleep i hope and ready for the next day….
One of my true joys is coaching rugby on a sunday. I am the head coach for my sons U12s rugby team. Its one of my two coaching roles i perform, the other is for his school team. Today was a pure joy day, as my team played so well and beat a local rival. I couldnt be any prouder of my kids.
My son is the blonde one in the bottom right corner crouching down!
For the game this morning i ended up being the referee. I did my England Rugby Award and getting as much game time as i can. Lots of running around and keeping up with play.
When i got home it was weigh in time! I did 3 weigh today, 2 really close together and 1 an hour or so later after a cup of tea.
The first two weigh ins were 113.2 kg and then 113.1 kg thats a whopping 1.5 kg. The last weigh in was 113.4 kg and to ensure i did not feel like too big a drop i will take 113.4 kg as my weigh in, which is 1.2 kg down. I can live with that!
As we have been discussing over the past few days, sleep is critical, and when i reflect on my sleep from last night at just over 8hrs. Thats way better than the 3hrs i was getting.
With all the running about on sunday, i ended up with my step counting being just over 11.6k and 6.6 miles.
As the evening progressed, i ended up finishing with my DDP yoga and a bit of time in the sauna blanket!
Thats it for now, but so glad to be in the 113s , i feel i have truly met goal 1, and now focused on goal 2!
Exhausted, thats the only words i can use to describe myself! I normally start with the weight results but today is the sleep results, 3hr 30 mins! pathetic!
I was hoping to get a few power naps during the day but that did not happen.
So when i went to weigh in the inevitable took place 114.6 kg, +0.4 kg from yesterday. Urgh! i knew there was a correlation between sleep and my weight!
I didn’t do much today as i was a true zombie! I was here in body but not in mind or soul. And in the end the only thing i did do was towards bed time, i went upstairs and feel asleep in the Sauna blanket! Yeap you heard me…. i set the timer for 60 mins, put some meditation on peloton and feel asleep.
I awoke in the womb! A warm wet sensation surrounded me, almost as though i wet the bed. But i woke up and jumped in the shower and then got back into my bed to fall asleep. Hopefully more rechanged for tomorrow!
To think i am 42 years old, and on a Friday night, my life is spent in front of computer screens just blows my mind! My friend who i have known for many many years, in fact i met him when he was just a child, now is an owner of a family run insurance business. I have helped them loads over the years, but tonight was their first merger and acquisition. So my evening has been spent doing that, and it was a long long evening.
Firstly the weigh in….. back down to 114.2 kg, thats down – 0.7 from yesterday and more in the right direction.
whats interesting here, is that with the weight loss was my first good sleep result this week
Walking was fine and i walked a fair bit in the evening, but my shins and my knees really hurt towards that later part of the night. I just felt like i couldn’t take another step. I still did 32k steps and just under 16 miles, but boy was it hard going
I didn’t stop till around 5am. I was tired, i was also stressed that somethings were not as straight forward as i planned, and i knew i needed to wake up early to get them fixed and underway.
Wednesdays to me are the crush your step count day! Its the day i know i will start early, and finish late!
Yesterday my weight increased + 0.3 kg and that trend did not stop with another increase of + 0.2 kg. I am now at 114.5 kg. Its actually a little deflating when i see the increases going back on but i understand there is a ton of factors that influence things.
My sleep is just one of these factors. Yesterday i highlighted how poorly i have been sleeping, its really bad at the moment, and today is another bad night of just 6hr 30 mins
Bad sleep can have a significant impact on both weight gain and mental health. There are some key ways that inadequate sleep can contribute to these problems:
Weight gain: Poor sleep can disrupt hormones that regulate appetite and metabolism, leading to increased hunger and cravings for unhealthy foods. Inadequate sleep also lowers energy levels, making it harder to engage in physical activity.
Mental health: Lack of sleep can worsen symptoms of anxiety and depression, and can also increase the risk of developing these conditions. Poor sleep also impairs cognitive functioning, making it more difficult to cope with stress and daily challenges.
It is important for myself to prioritize good sleep hygiene, such as sticking to a regular sleep schedule and creating a relaxing sleep environment. Practicing relaxation techniques, such as deep breathing or yoga, can also help improve sleep quality.
Basically i need to get my act in order! bad sleep can have negative effects on both weight gain and mental health. To avoid these consequences, it is important for myself to prioritize good sleep habits and seek help if persistent sleep difficulties are affecting my quality of life.
Walking was fine today, big numbers for a Wednesday. 31k steps and 15.6 miles! I was a bit stop start in the evening calls but i was just tired in general!
I finished my calls late late late and didn’t do any yoga or weights. I was just shattered after all the activities today and tried to chill in the sauna blanket for 45 mins to relax the muscles but only lasted about 30 mins!
Early start tomorrow so off to sleep i try and go!
