Peloton Guide – Run Fat Boy

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 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