Day 482: The Key to Success
"The results you see will highly depend
on your discipline in life. Consistency
is the key to success."
Day 482 of Nutrisystem and Day 45 of quarantine. Discipline and consistency are probably the 2 things I've struggled the most with over the past 482 days. In the beginning I had 1000 excuses not to exercise. I never faltered when it came to what I was eating but the exercise did not come easily. Let's face it: when you weigh 300 pounds nothing is easy ! You get out of breath, you sweat, your legs are weak, your back hurts. You feel like you're going to die. My first treadmill workout, on February 10, 2019 (Day 38) lasted exactly 5 minutes and 30 seconds ! Consistency was on my mind this morning because I had such a great day yesterday, unexpectedly getting up early and squeezing an extra workout in. I wanted to do that again today. I was sure I could do that again today. Yet when the alarm went at 6 am I did not get up. When it went off again at 6:30 I still didn't get up. It was after 7 by the time I forced myself out of bed and with no time to spare I got myself dressed and on the treadmill. I had just enough time afterwards to brew a cup of coffee and heat my breakfast sandwich, then it was time to work ! Despite the fact that I got the workout in I'm not really happy with myself. Why couldn't I get up at 6 today ? Can't blame the weather - sun was shining ! Can't say I didn't sleep - I did. I just still lack some discipline and that leads to inconsistency. I also lack some confidence, because I knew I'd be doing a tough incline workout. I'm also a little lazy, let's be honest ! Sometimes I just want to avoid the really hard stuff because I think I'll fail. Mind you, I completed the Grand Canyon series back in October so I knew I could do it ! So although discipline and consistency are the key you also need some confidence thrown in there to be successful. Tomorrow is another day and I will try again. Consistency is not going to happen overnight so I just have to keep working at it.
Breakfast was a 4.4 ounce 180 calorie turkey sausage & egg muffin. Power fuel was a 5.3 ounce 80 calorie Light & Fit creme brulee yogurt. Morning snack was a 155 calorie chocolate shake with peanut butter powder. Lunch was a 4 ounce 220 calorie spinach & cheese pretzel melt with a chef salad. Dressing added 30 calories. Afternoon snack was a 1.42 ounce 190 calorie Nature Valley peanut butter dark chocolate bar. Dinner was a 5 ounce 210 calorie mushroom stuffed chicken breast with the last of my roasted veggies. Evening snack was a 2.1 ounce 130 calorie carrot cake. Total calories for the day are 1195 and I got 64 ounces of water in.
First workout of the day was #12 in the Grand Canyon with iFit trainer John Peel. This 21 minute workout was max incline the whole time so it was a good way to start the day ! My lunch workout was something I don't do very often, 25 minutes of pyramid intervals in Hawaii with iFit trainer Kirsty Godso. It started with 4 minutes at 3 mph, then 4 minutes at 3.5 mph and then 4 minutes at 3.7 mph. At about the 16 minute mark it went to off machine cross training so I just kept walking, first at 2.8 mph then at 3 mph. After work I completed the last walk in the London series with iFit guide Duncan Duff. This was a 36 minute 3 mph walk on the East End and although it was a nice way to end the day I really struggled from the 22 minute mark until the end. I was so hungry and sweating up a storm and I didn't know if I was going to make it ... but I did ! I think my body was just out of gas, because I felt better as soon as I cooled down and had dinner. I will definitely repeat the London series because there is little incline and I like the pace. I logged 82 minutes, 3.8 miles and 480 calories. After dinner I thought about skipping the Total Gym but I just couldn't do it. I did my normal leg routine but did some different upper body work that wasn't quite so intense. Then I sat down to have a cup of coffee and my evening snack ... only to spill the coffee on the arm of the couch and on the carpet ! So out came the carpet cleaner. I'm glad I invested in a Bissell because it's quick and easy to use.
Today was a big milestone in my professional life. I celebrated 35 years of service with AT&T. Back in January 2019 I wasn't sure I'd still be here to celebrate this milestone, so I'm very grateful. I'm also sad because all of the people I started with are gone. Some left willingly to pursue other opportunities or enjoy retirement but many left unwillingly and that is just plain sad. I will be receiving a nice sapphire and diamond ring to commemorate my anniversary so I'm looking forward to that !
Weather was kind of unsettled today. The day started with blue skies and sunshine but then it clouded up. It never did rain but the forecast is calling for wind during the night and that is bringing some rain for tomorrow and Friday. At least it didn't snow and temps were in the low 60's ! This day had a rocky start and a rocky end but all in all it was a nice day. I am pleasantly tired and looking forward to a hot shower and my bed.
Breakfast was a 4.4 ounce 180 calorie turkey sausage & egg muffin. Power fuel was a 5.3 ounce 80 calorie Light & Fit creme brulee yogurt. Morning snack was a 155 calorie chocolate shake with peanut butter powder. Lunch was a 4 ounce 220 calorie spinach & cheese pretzel melt with a chef salad. Dressing added 30 calories. Afternoon snack was a 1.42 ounce 190 calorie Nature Valley peanut butter dark chocolate bar. Dinner was a 5 ounce 210 calorie mushroom stuffed chicken breast with the last of my roasted veggies. Evening snack was a 2.1 ounce 130 calorie carrot cake. Total calories for the day are 1195 and I got 64 ounces of water in.
First workout of the day was #12 in the Grand Canyon with iFit trainer John Peel. This 21 minute workout was max incline the whole time so it was a good way to start the day ! My lunch workout was something I don't do very often, 25 minutes of pyramid intervals in Hawaii with iFit trainer Kirsty Godso. It started with 4 minutes at 3 mph, then 4 minutes at 3.5 mph and then 4 minutes at 3.7 mph. At about the 16 minute mark it went to off machine cross training so I just kept walking, first at 2.8 mph then at 3 mph. After work I completed the last walk in the London series with iFit guide Duncan Duff. This was a 36 minute 3 mph walk on the East End and although it was a nice way to end the day I really struggled from the 22 minute mark until the end. I was so hungry and sweating up a storm and I didn't know if I was going to make it ... but I did ! I think my body was just out of gas, because I felt better as soon as I cooled down and had dinner. I will definitely repeat the London series because there is little incline and I like the pace. I logged 82 minutes, 3.8 miles and 480 calories. After dinner I thought about skipping the Total Gym but I just couldn't do it. I did my normal leg routine but did some different upper body work that wasn't quite so intense. Then I sat down to have a cup of coffee and my evening snack ... only to spill the coffee on the arm of the couch and on the carpet ! So out came the carpet cleaner. I'm glad I invested in a Bissell because it's quick and easy to use.
Today was a big milestone in my professional life. I celebrated 35 years of service with AT&T. Back in January 2019 I wasn't sure I'd still be here to celebrate this milestone, so I'm very grateful. I'm also sad because all of the people I started with are gone. Some left willingly to pursue other opportunities or enjoy retirement but many left unwillingly and that is just plain sad. I will be receiving a nice sapphire and diamond ring to commemorate my anniversary so I'm looking forward to that !
Weather was kind of unsettled today. The day started with blue skies and sunshine but then it clouded up. It never did rain but the forecast is calling for wind during the night and that is bringing some rain for tomorrow and Friday. At least it didn't snow and temps were in the low 60's ! This day had a rocky start and a rocky end but all in all it was a nice day. I am pleasantly tired and looking forward to a hot shower and my bed.
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