Happy Friday! I missed posting last Friday and definitely experienced a setback.
Last Wednesday I went home early with a migraine to find my cat very sick. I stayed home with him on Thursday and he passed on Friday. I’m still tearing up writing that. I can’t believe it’s been a week already. Mac was 16 years old and an incredibly important part of my life. I’ve tried to write a post about it but just can’t. I hope you understand.
I’m just going to follow my usual Fitness Friday format now.
Movement Goals: Three strength training workouts, one interval run. Try a yoga podcast. Bonus point for taking a walk.
I took a full week off from the gym. My goal was to go back on Tuesday but I got another migraine so stayed home. Wednesday I was ready and it felt really good to be back in the gym. Thursday I was able to do some yoga on the deck with Spenser.
Nutrition Goals: Not drinking alcoholic beverages more than three times per week. With the warmer weather HH and I have taken to chatting over a glass of wine, which is nice but not something I need to be doing every evening. Make a pitcher of decaf iced tea or infused water to chat over instead. Eat protein and produce at every meal. Take the hour or so one day to meal prep.
Nope. I reached for comfort food and wine. It helped. I’ve been back on track since Wednesday as well. HH grilled a bunch of extra chicken for me on Monday night so I was able to have salads for lunch for the rest of the week. I guess you can say that I got him to meal prep for me, which was sweet. BTW- HH has been wonderful through this.
Mindset Goals: I’ve been trying to get back into my meditation practice for a while now. This week I commit to finishing the Take 10 from Mindspace. (I’m not going to mention how long ago I started it.) I’ll also check out that yoga podcast.
Nope. Not there. Grief is funny that way.
I weighed in on Wednesday, 2 weeks after the last time. According to the scale I was exactly where I was when I started these goals. Fortunately I know that the scale only shows part of the story. According to my body fat monitor over the past 2 weeks since my last weigh-in I gained 2.9lbs of fat and lost 0.9lbs of lean mass. I am actually down 1.72 lbs of fat and up 1.72 lbs of lean since I started this plan.
Next time your hard work just doesn’t seem to be showing on the scale I want you to remember the relationships between those numbers. This is why I won’t let clients go off of a scale alone. You don’t even need a fancy body fat monitor (although they only run about $40) a cheap tape measure will tell you some truth too.
So I’ve had a setback. Where do I go from here? Simple. I get back on track. It isn’t about punishing myself or restricting to “catch up” or “make up for lost time”. My goals are good ones. The numbers show that they work for me and they fit my lifestyle. It also isn’t about saying “f-it” and staying with the pizza and wine and bread and cheese and ice cream and couch time and sci-fi TV I’ve been living on for the past week. Those things had their time. Now it’s time for chicken and veggies and chocolate protein bites. And a little wine and ice cream now and then. And definitely some daily couch and sci fi-TV time.