My Fitness Journey
π March 10, 2025 - Training Log
π Daily Stats
Weight: 189.6 - Ooof. This is the highest my weight has been in a long time. The last two years, it has become harder and harder to take care of my health. Time to get back on the horse! Hopefully joining MFP can help me get back into the routine of taking care of myself and putting my health first!
- Sleep: 7 Hours 55 minutes - Woke up feeling pretty well today! Have been working on cutting out alcohol and that always helps me to sleep much better. Yesterday was day one of going alcohol free and today will be day #2 so hopefully will be able to get a similar level of deep quality sleep tonight! Will hopefully be able to get a little more as I did still stay up too last last night.
Diet:
- Breakfast: 2 Cups of Black Coffee
- Lunch: Yam, Chickpea, and Cauliflower Curry with Basmati Rice
- Dinner: West Indian Coconut Chickpea Curry with Jasmine Rice
Thoughts: Nutrition today was very good. Did very well taking care of what I put inside my body and felt very good for it. I've been in a horrible routine of living off of fast food and alcohol for a while now and it's literally been killing me. Need to learn how to be more mindful of my health and what I'm putting inside my body and how it makes me feel. Hopefully this will help me to do so!
ποΈββοΈ Workouts
- Afternoon Workout: 5 mile walk / run. This one was pretty brutal. I used to be a very good endurance athlete, even finished a 70.3 a few years ago but the last few year my fitness levels have fallen off a cliff. Went for a 3 mile run last night and definitely felt the fatigue as I was running and had to walk a lot. Will probably have short recovery walk / jog tomorrow. Keep it nice and short to help me get my legs back!
- Evening Workout: 10 minute spin on the bike and then a 45 minute prehab session:
Open Book
Ankle Dorsiflexion
Shoulder External Rotation Walkout
Side Plank
Standing Thing Ball Squeeze
Bodyweight Squat Hold
Theraband Pull Aparts
Hip External Rotation
Dumbbell Romanian Deadlifts
Heel Raises
- Key Notes: Evening training session felt ok. Did a quick 10 minute spin on the bike to loosen up the legs. Then had a 45 minute session with the Prehab app, and fitness app designed by physical therapists. Really helps my develop some decent levels of functional strength and help my body feel like it's operating and working quite a bit better.
Felt ok tho. Only second workout back for the first time in a long time, so obviously can tell I've lost a lot of mobility and strength with even these simple exercises. Doesn't take long for a lot of discomforts and pains to start disappearing tho. About a week or so and the body should be feeling a lot better.
π Thoughts & Reflections
- Energy Levels: Felt good! Ate healthy yesterday and today with no alcohol and felt like sleep was good and energy levels were good all day. No stress from work. Nice and relaxing day.
- Recovery Check: Legs were definitely fatigued with the run in the early afternoon. Will definitely take advantage of a recovery day from running tomorrow.
- Biggest Win Today: Got in the gym twice to day. Felt good, focused, energetic and motivated. Hopefully can keep it up!
- Challenges Faced: A little bit of overwhelm trying to figure out what all I want to track fitness wise. Besides that all was good.
- Plan for Tomorrow: Tomorrow will probably feature a light recover walk or spin and another nice long prehab session.
Replies
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It all sounds like you are moving in the right direction. Do you see yourself training for a triathlon again fairly soon? What 70.3 did you do?
I've only done sprint ones in my area so far but . . . I'd love to do the Panama City Beach Half Iron next summer. A lot would have to go right in the weight loss and training department for that to happen, though.
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I go back and forth to be honest. I loved the 70.3 and training that led up to it, but it did take up a tonnnnn of time, and there were other aspects of my fitness that got neglected while I was doing so that I don't want to sacrifice. Mostly my prehab routines and the functional strength I feel like I have when I've been in that routine for a while. I won't totally rule it out, but the only way I think I would do it is if I had a routine where I was alternating days between triathlon training with my prehab workouts, and my fitness level would have to naturally rise back up a ton before I could even consider it π
Panama City is actually the one I did, back in 2021. I wanted the most flat track I could find bc I knew I would struggle on the bike, so that's the one I went with. It's a fantastic goal for you to have tho! That would be awesome if you can, it was definitely a wonderful experience I think about often.
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π 3/11 - Fitness Journal
πͺ Daily Stats
- Weight: 186.6
- Sleep: 8 hours 22 minutes
- Hydration: 128 oz of water
- Mood: Positive
- Overall Thoughts on Today: Today felt good! Felt like energy levels were high all day long even though sleep was not great last night, tossed and turned in bed all night, should improve over the next couple of days with a better routine. Did not feel like I needed to take a nap after work like I often do. Felt overall positively as well. Didn't find myself battling negative emotions very much today which is a step in the right direction.
π½οΈ Diet
- Breakfast: 2 cups of black coffee
- Lunch: Yam, Chickpea, and Cauliflower Curry
- Dinner: Mexican-Style Chorizo breakfast Burrito with Salsa
- Seared Shrimp & Quinoa bowl with Creamy Avocado Sauce
- Snacks: none
- Total Calories: 2,115
- Thoughts on Diet: Felt pretty good with this today too! Ate two of my Cook Unity Meals for dinner which felt a bit overboard but lunch was not extremely filling and felt like I had the room for it to eat a second meal to satisfy my craving for food. Should be able to align my meals better tomorrow. But was able to reject fast food and alcohol so that's a bonus.
ποΈββοΈ Workouts
Afternoon Workout:
- Type: 2-mile Run
- Duration: 22 minutes
- Intensity: Easy
- Notes on Workout: Kept a short run today. Third day in a row of running so legs are feeling pretty fatigued. Really trying to run every day for a week or two to get some positive momentum going, may only be one or two miles the next couple of days.
Evening Workout:
- Type: Prehab Workout
- Duration: 1 Hour
- Exercises Performed: Open Book, Ankle Dorsiflexion Stretch, Eccentric Shoulder External Rotation Walkout, Side Plank, Standing Thigh Ball Squeeze, Bodyweight Squat Hold, Theraband Pull Aparts, Lying Hip External Rotation, Dumbbell Romanian Deadlift, Calf Raises
- Notes on Workout: Felt a little better than the previous couple of days. Definitely felt a little better muscle activation with some of the movements, joints felt like they were functioning a little better. Strength felt like it was coming back some with the deadlifts. Still a long long long way to go.
π Thoughts & Reflections
- Energy Levels: Higher than normal
- Recovery Check: Overall still feeling pretty stiff mobility wise and a lack of muscle activation, should improve with time. Legs are definitely very fatigued from the past days of running.
- Biggest Win Today: Rejecting Fast Food and Alcohol
- Challenges Faced: Stressful second job at work today, would have often times lead to compulsively eating fast food. Thankfully was able to control myself and wait to eat dinner when I got home.
- Plan for Tomorrow: Good night's rest tonight. Probably only a one mile run tomorrow and then more prehab work. Probably gonna eat a higher calorie lunch so I don't feel as hunger and can have a smaller size portion when I get back for dinner so hopefully can resist cravings more.
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