Never. Miss. A. Monday!!

Habits Matter!! Unfortunately, I have let the bad habits affect me for to long. Recently, read the book Atomic Habits by James Clear. “A habit is a behavior that has been repeated enough times to become automatic.” So, I had formed a lot of bad habits. I really had to take a hard look at the cues, cravings, responses, and rewards. I got the goal “Never Miss A Monday” from a friend, Brian White. It is the first day of the week. Sets the tone for the rest of the week. Regardless, of what I have going on, I get up and workout. Set an achievable goal and excel at it!

So, quick update on the weight.

6/27 - 226.4

6/28 - 226.0

6/29 - 225.8

6/30 - 225.6

7/1 - 227.6

Results - I did really well and was consistently losing. Sunday, 6/30, I snacked way to much and tried making some keto chips and salsa. Chips were made out of almond flour & mozzarella cheese. Everything I ate was keto friendly; however, I ate a good amount of chips, so my carb intake was higher than usual. And, cheese, which I try to avoid because of my gout, I have read slows down digestion, contributes to inflammation, and causes bloating. So, the 2 pound increase I believe is temporary as I get back to my routine this week.

Exercise - Started today off with a 1.5 mile fire hydrant run, with a Navy Seal Burpee at each fire hydrant. Pace was 14.22 per mile which was really good for me! Total time 21:56.

Diet - Now that I hit my goal range, my goal is to build muscle. However, I still have some fat around my gut that I want to lose. So, this week, I am going to do a master cleanse. I will put more details about that in the next few days.