And so it goes….. the treadmill calls and the work week is underway!
Weigh in time…. with the sudden big drop i expect some increases to take place, and today was an increase day. 113.6kg +0.2 kg from yesterday…. boooooohhhhh
Perhaps some consistency of the working week will help focus things for this week and get the trend the other way!
Ended up crunching through the steps again, lots on, i ended with just over 20k steps and over 10 miles walking!
The consistency of walking must be burning calories and keeping me in check!
I have decided this week i would do DDP Yoga every day. Where i have no yoga sessions in my course i will fill that up with Below the Belt 2.0. DDP Yoga with all the walking is keeping me stretched out…. and i need it!
I am still keeping my calories under control and really proud of that
I feel my eating habits changing, but want to be careful with going out and eating rubbish.
Anyway, thats me for now, best i have a review of the month from tomorrow
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!
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!
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!
Withings Monthly Weigh in data
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.
Measuring Tape
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.
DDP Yoga Now Intermediate 2.0 Program
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!
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!
Withings Monthly Weight
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.
MiHigh Infrared Sauna Blanket
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.
Walking from Weds 4th Jan 2023
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.
Peloton Profile
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.
Garmin Connect Synced Calories
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!
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).
BMI Calculation from NHS
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.
Withings Monthly Weigh In
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.
Current Desk Setup
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!
Peloton Guide
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.
