Health Focus- day 8, week 2 trim down plan

My week 2 trim down plan feels pretty good so far.

It’s only 2pm in the afternoon, but so far it’s going smashingly.

Now that jet lag is gone, and my body moves relatively freely, and not like a 90 year old woman anymore who groans every time she moves. (Not that I will be that kind of old lady when I’m 90 either, just putting it out there.) This week is looking much better. My goal to consistently get to Crossfit was achieved. I went to class 6 out of 7 days, and I’m going to keep up that consistency.

Week 2 Workout plan

In week one FOMO struck and I kept having the urge to practice other skills or do conditioning training on my own, but I held back. It might sound crazy to you, but I kept thinking I need to practice different movements so I don’t suck next time they come up in a workout. I need to go into this sensibly so I don’t burn out.

I may do one day of extra work this week, but I think I’m going to get back into taking the dog for a walk later in the evening. It was one of my favourite things to do before we went away. I get to leave the house on my own, put on my headphones and listen to podcasts or music and feel indulgent and inspired at the same time.

Walking helps reduce stress and anxiety which is often linked to sleep issues like insomnia. It’s a great way to unwind without screen time or wine, and sleep is incredibly important for weight loss.

As far as sleep and weight loss go, our quality of sleep affects our hormones. If you don’t sleep enough your cortisol levels rise, which is the stress hormone associated with fat gain.   This stress hormone signals your body to conserve energy to fuel your waking hours. In other words, your body is more likely to hang onto fat.

Lack of sleep also activates the reward center in your brain that makes you want food.  Which makes sense, I’m sure you can appreciate the need for comfort food when you’re exhausted. It weakens your resolve for healthy food and dissolves your desire to exercise because you’re too tired.

I won’t go for walks on the nights I teach a cardio class, like Strong tonight, but I will on a few other nights this week. I’ll set myself the minimum requirement of doing it 3 times.

Check out the Fit Chick Formula and Minimum requirements here

Day 8 Workout

I went to lunch class at Crossfit today. It’s a public holiday here today so it was a partner workout, the Deck of Death. It’s usually a pretty fun one, but I went into it a bit apprehensive because it’s big numbers of movements I did a heap of yesterday.

All the hearts equal push ups, all the diamonds are sit ups, all the spades are box jumps and all the clubs are air squats. I’ve done 100’s of all of those movements in the last 2 days. One partner flips the card and performs the movements while the other partner runs 200m. Then they swap for 35 minutes. It turned out fine, though the sun finally showed up and run was pretty hot. I finished up with my face so red it looked dirty.

Here is a variation to do at home without any equipment.

Week 2 food trim down plan.

This week I’m logging all my food, the night before I actually eat it in MyFitnessPal. I don’t log in MFP very often anymore, except if I’m really trying to focus in on what I’m eating. Which is now. I’m logging it the night before so I know exactly what I’ll be eating the next day and know it comes in at the right number of calories I’m aiming for. If something happens and I don’t follow the plan exactly that’s fine, I’ll just change what I’ve logged, but it’s a great way to know exactly what to eat.

I’ve planned out 3 meals and 2 snacks. I feel better for it already. The scales only moved about half a kilo last week, which is fine, but I know that what I put in my mouth is what will move that number in the right direction. You can’t out-exercise a bad diet.

Don’t forget to subscribe to the blog in the bar just to your right so you can keep up with my journey 🙂

jlistermartin

I'm a freshly retired dance studio owner, who is on a quest to nourish my soul creatively and artistically.

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