Quick Stats
Total steps: 299,801
Average daily steps: 9,671
Highest daily steps: 23,594 (January 19)
Lowest daily steps: 4,187 (January 2)
Total miles walked/ran/hiked: 57.67
Total miles hiked: 25.53
Days with over 7 hours of sleep: 5, with 8 days above 6 hours
Average daily sleep: 5 hours 44 minutes
The Good
I lost 11.6 lbs this month - it’s not about the numbers, but it sure is encouraging since I’m doing this more as a lifestyle change than a diet or quick change
I tracked my food every day since setting out to do so, and it’s now second nature. Tracking my food keeps me in check when it comes to portions and balance.
I no longer grab candy or M&Ms at work. I’ve replaced my morning snack of Peanut M&Ms with an apple or a yogurt. I’m not eliminating candy completely, but I sure didn’t earn them by sitting around the office all day.
Overall, I’m not nearly as hungry as I thought I’d be by reigning in portion sizes.
I’ve been cooking more at home and almost always avoiding dining out. This is good for our budgets and even better for my health.
As a lifestyle change/adjustment it’s much easier to take this all in and adapt. Knowing I can have a beer or knowing I can eat poorly and not throw off a whole system makes it easier to stay on track and get back on track.
Increased daily exercise and hiked consistently throughout the month. There were some days I didn’t want to go for my evening walk or wake up and hike, but I did. I have to remember the benefits are worth the time.
My daily breakfast is oatmeal with a sliced banana and some sliced almonds for crunch. This breakfast is supreme and works to keep me full all morning.
When possible, I’m taking lunch or afternoon walks around my office building with plans to expand after the busy season to the nearby park.
I had 13 days over 10,000 steps and 19 days with closed rings on my Apple Watch
The Not-So-Good
I’ve had a few days that I’ll call binge-sessions. I went way over my daily caloric intake goals. These days were mostly caused by eating out, celebrations, or alcohol.
Some days, I can be lazy (depressed) and I’ve noticed those are also the days I eat too much. Those days are directly related to not sleeping enough, insecurities in my life, and general anxiety about everything.
I give in to peer pressure too easily and that leads to exceeding my goals. I didn’t need that Taco Bell after the four beers; I could have had 2 beers and no food and been FINE.
When I don’t plan ahead, I eat too much or am stuck making poor choices. Planning ahead is my best advantage in this whole shift.
I still have trouble saying no things I want, even when I don’t have room or deserve them that day. I don’t mean humanly deserve them, I mean in the realm of a balanced nutrition kind of way. If I’m already overeating, say goodbye to any chance at keeping it in check. I need to work on saying no and reserving the things I love for more of a reward scenario.
Mental Health
Most days were good, but I’ve had several “cloudy days” that are usually the same days where I overeat thus directly relating my mental and physical health. Also, those days where I eat too much are also the days when I avoid any exercise.
I’m working very hard to avoid my 2018 scenario of falling victim to my “cloudy days” where I stayed in bed/indoors instead of getting out and getting exercise.
When I exercise, it’s almost an instant relief for my brain. I “talk” things out with myself, contemplate alternatives, or just completely turn off my completely.
I was on one of my evening walks and just kind of thinking to myself on how this walk really turned my day around and for that I am grateful. Evening walks are saving the day one mile at a time.
I listened to “Reasons to Stay Alive” on my flights back from Alaska early in January and it was beautiful and quick and just the inspiration I wanted. I’m reading through the book now, just to reabsorb it and would highly recommend it to anyone struggling with their thoughts.
Thoughts, Notes, Conclusions
Beets really make your life colorful - poop, pee, hands, kitchen… but they’re so good.
A bottle of prosecco can fit into daily caloric goals, though is completely unnecessary.
Loving a vinegar dressing on a salad - shredded carrots, chopped greens, feta, ham, tomato
Kombucha may be my new favorite thing. It’s a great fizzy, fermented alternative to pop (soda, coke, whatever). It’s a low calorie game changer.
Sometimes, I can close my Apple Watch rings without doing too much out of the ordinary and that’s misleading and not great so I have to be conscious of what I need to make time for during the day/evening.
My coworker recommended reducing my caffeine intake and I think he’s onto something. I’m going to reduce my coffee intake to one large cup per day instead of a half of a pot.
This is a slow and steady thing. Little by little. Life is good, this is easy and it allows for growth along the way.
When you first begin something like this, with yet another fresh start, you don’t know exactly how much progress you’ve made but it always feels good to see activity increase throughout the month.
I don’t want to cut anything out of my life. I did the low carb thing for a while, it didn’t work that well once I hit a point where I was bored or thought I could “maintain” my weight. I want to eat whatever I want, but in moderation. This is my first real attempt at doing this, in my entire life, with the exception of doing Weight Watchers for a few months and giving up on it. I’m finding it easier and easier to balance the food I want and the food that is good for me, but I’m still struggling with saying no when my mind takes over.
Goals for February
Winter time at the cabin, off the grid, with my ass in the snow. Good views, good vibes, good beer, good times ahead. #annualtrip
Sleep more - work on getting to bed before 10 pm which can be a challenge but is totally worth it when I wake up refreshed and ready for the next day
Drink less alcohol, though I didn’t drink too much. I found myself making the worst food decisions when I was drinking, so reducing or eliminating that situation is better for everything. Also, my sleep quality is poor post alcohol consumption so this plays into the first goal.
I will be at the cabin for a few days off the grid, so I’ll do my best but I will not be worried about it overall. We may drink a little more, but we don’t overeat plus there will be snowshoeing and the whole trekking a mile across the lake things to get to and from the cabin. I’m looking forward to the exercise but also the mental break from society.
More exercise - including restarting couch 2 5K from the beginning because I felt really good while doing that or maybe just using NIke Run Club on my phone/watch. Either way, more activity or longer dog walks at the very minimum.
I’d like to increase my days over 10,000 steps from about 41% to over 50%
More adventurous hikes - I have a few spots in mind out in west Texas
Longer neighborhood walks - will achieve this by incorporating another loop or park loop adjacent to the area I already walk.
Weekly meal prepping so I can have things prepped and ready to cut down on overall time consumed.
Read or listen to at least two books and finish the re-read through of “Reasons to Stay Alive”