So here’s our Graham with a quick reminder of my goals for August and how I did against them
- Lose half a stone. PASS To say I’m delighted with this one would be the understatement of the century. I’ve lost ten pounds. Now admittedly a lot of that was weight that I’d put on over the summer, so I’m still heavier than I would like to be, but still, ten pounds is not to be sniffed at. The key to this has been putting My Fitness Pal on my phone. I’m tracking everything that I’m eating, and my god the change in my portion sizes as a result has been incredible. Even just things like my bowl of bran flakes that I have when I get in from work. 30 grams is the recommended amount. I dread to think how much I was having before, at least 3 times that amount I would think. I pretty much weigh everything now. It’s getting a lot easier now that I have some regular meals saved in the app, so one click adds them for me. I love as well that it links up to Map My Run and gives me extra calories for the day based on the walking and running that I’ve done. The day I did the Great North Run it gave me an extra 1500 calories to use. Let me tell you that after running a half marathon I used every single one of those extra calories. Ravenous doesn’t even come close to it.
So I reckon that I’m probably at the stage now where I’ve lost the easy initial weight. The greedy fat that shouldn’t really have been there. Looking at my eating during the day I’ve realised how much of a snacker I am. That’s ok though, as I’ve just replaced my old massive snacks with smaller more healthy ones. I also love as well that you start afresh each day. So in the past I would eat rubbish, think that I’d blown it so I might as well give up. Now I get my allocation of calories for the day each morning, so no matter what I did yesterday, I can stick to the right amount of food today. The key now is going to be to sustain this when it gets harder to lose weight. I’ve also downloaded an NHS app with 12 weekly charts which you fill in each day with the number of calories you’ve eaten and put your weight at the start and the end of the week. I’m three weeks into that now, so if I can sustain that through the whole 12 weeks I should be fairly close to where I want to be.
- Get 8 hours of sleep 2 nights a week and 7 hours a night 3 nights a week. The other 2 nights I’m not too worried about. FAIL I can’t in all good conscience put this as a pass when I look back over my sleep tracker. I’m not doing too badly, but I could be doing better. Most weeks I’m probably averaging about 7.5 hours sleep a night. I’m definitely not being consistent at getting 8 hours, which is ridiculous as I know how much better I feel when I get more sleep. I seem to have stopped doing that stupid thing of staying up really late at the weekend, despite the fact that I’m getting up early the next morning to run. So that’s definitely a positive. I also no longer make it a habit to only get 6 hours sleep a night. I’m not saying it never happens, but it’s the exception rather than the rule. So I’ve made some improvement on this one, but there’s still a ways to go. What has changed is that I’m not napping nearly so much now. I’m still walking every lunchtime at work rather than sleeping. And if I am tired when I come in from work I’ll often just lay down on the couch for 5 minutes and recharge my batteries but don’t actually fall asleep. I’m taking this as a good sign that my body is less exhausted than it was.
- Do my physio exercises 5 days a week. PASS This is just what I do now. Every day without fail. It’s the first thing I do when I get up in the morning. I’m now down to only having to run with a support on one knee rather than both of them. I managed the Great North Run without any twinges and successfully made it up a Munro without my knees giving out. I think I’m always going to have to be careful, but hopefully incorporating my exercises into my morning routine will keep injuries at bay.
- Do cross training once a week – swimming, yoga or walking. PASS I feel I could do better with this one, but as I’m walking every week day lunchtime this is most definitely a pass. I’ve done yoga a few times in the house, but I haven’t got a set time when I do it, which means it’s a bit hit or miss. I need to build that into my routine, maybe a certain day when I get back from my run. I really need to put swimming back in my life too. I’m annoying myself with this one as I love swimming when I’m doing it, but I can never be bothered going. When I was seeing that guy earlier in the year I would meet him without fail at the baths 4.30 on a Sunday and we would swim. There’s absolutely no reason why I can’t start doing that again.
- Decide on where I’m going to put my dividend money when it gets paid next month. PASS The dividend has been paid, I’ve opened up a Vanguard ISA, decided on some index trackers that I’m happy with and transferred my first lot of money over. At some point I’m going to sell some shares and put more into this ISA, but I’m just waiting for an improvement in the share price. I’m not sure with all the Brexit uncertainty that now is the time for me to be offloading finance related shares. I’ve got a share save scheme maturing in January and I’ll be taking the profit from that and popping that into these index trackers too.
So overall I’m happy with how I’ve done. The weight loss is great, I just need to sustain that now. Sleeping is still a bit of a mixed bag, but I’m definitely still moving in the right direction. My physio exercises are just part and parcel of my morning routine now, as automatic as cleaning my teeth. I’m walking regularly, and really enjoying it, although I’m sure I’d benefit from yoga and swimming in the mix too. I’ve finally got around to sorting myself out with some index trackers. Very little in there at the moment, but it’s all ready to go as and when I get more money for investing.
So What’s Next?
So time to set some more goals for myself. As I’m so far through September already I think I’ll set combined goals for September and October. That way I’ll hopefully be able to make a bit more progress.
- Lose another 4 pounds. Based on how I’ve been doing so far this should be an easy one. Saying that, I’m sure the weight loss will be slowing down. I’ve lost the easy weight so far, so four pounds is a manageable amount. This will bring me down to ten and a half stone, which is a reasonable weight for my height. When I get to that point I can reassess and see if I want to go any lower.
- Get 8 hours of sleep 2 nights a week and 7 hours a night 3 nights a week. Exactly the same as my last attempt to get more sleep. Let’s see how I get on this time
- Do yoga once a week. I think if I just schedule this in then I should be fine to achieve this. I’ll do it after my Sunday morning run. That will help me to cool down and remind me that I need to do it. I just need to persuade myself that when I get home I want to stretch rather than put my feet up.
- Swim once a week. Again, this is one that I need to build into my schedule. Sunday night always used to work well for me, so I think I’ll go back to that again.
- Make a start on that book that I always meant to write. I’ve come up with a bit of an idea. I don’t know if it will be any good or not, but I suppose there’s only one way to find out. It’s fiction, but there’s some research I need to do to help with the setting of the story. I want to have this background research finished by the end of October, have a slightly more detailed idea of the plot and to have written profiles for the four main characters. Just typing that out is scary. I’ve thought for so long that I would like to write a book, well let’s be honest, doesn’t everyone think that? I’ve had a couple of false starts in the past, but I think now might be the time to actually go for it. To commit to at least seeing what I can do.
That’s enough for me to be working on for now. I’ll build on my successes over the summer, keep my good habits going and try and bring some new things in to my routines. I’m still working away at my Spanish on Duolingo, with a 119 day streak now. I can’t help but think that if I can work on my book every day for the next 119 days I would have a fair amount of work done on it. Again it’s going to be building time into my already quite full schedule to allow me to achieve my goals. This working for a living certainly gets in the way of spending time on your goals. I’ll get there though, it’s only a matter of time.