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Day 79: Navigating Fitness Foods and Embracing Routine Workouts

A detailed image of an unwrapped commercially made protein bar, showcasing a dense and chewy texture with visible ingredients like nuts, oats, and chocolate chips. The bar rests on a sleek, reflective surface, set against a simple, blurred background to emphasize the bar's appealing textures and nutritious ingredients under bright lighting.


Demystifying Fitness Foods

Today's lesson cast a spotlight on so-called fitness foods and their not-so-healthy reality. It was enlightening to learn how products branded for fitness enthusiasts, like sports drinks and protein bars, often contain high levels of sugar and undergo heavy processing. The program stressed the importance of reading labels carefully and reminded us that replenishing calories immediately post-workout isn't always necessary and of course, focus on whole food options as much as possible. 

They also reminded us that hunger should guide our food choices, not habit—this advice struck a chord, especially considering the sneaky sugars found in smoothies from popular chains. Years ago when I went to the gym with a group of friends after work we would all be working out with sports drink. I'm glad that is something that didn't stick with me and go through about 24 oz of water (that's the size of my cup) during my workouts now.

Consistent Workout Routines

I continued my workout routine with resistance bands, appreciating the repeatability of these exercises. I realized that I have now memorized the warm-up circuit feels like an achievement, enhancing my confidence in maintaining fitness while traveling. The recommendation to walk for 15 minutes post-circuit found me on my treadmill, experimenting with inclines to mimic varying terrains. Gradually increasing the incline to align with my capabilities has been a rewarding challenge, differing from the trending 12-3-30 workout, but equally satisfying in its own right.

Today I started my warmup at 5 incline 4 km/h and then for the walking after workout portion I started at 12 incline (the max on my treadmill) and adjusted that down and up for 15 minutes with the speed range of 4-5 km/h. Long term I would love to be able to do a treadmill C5K program but right now I am happy with following along with the program. 

Smart Carbs Habit: A Work in Progress

The focus on smart carbs remains the most challenging aspect of this journey for me. I've been experimenting with multigrain alternatives and diversifying my lunches with various chilis, despite not being a fan of beans. Snacking on fresh strawberries and peanuts, or an orange and peanuts, has become a small victory, humorously linking back to the bean family. My reluctance towards oatmeal due to childhood aversions presents an ongoing challenge, yet I remain hopeful and open to gradual changes and new discoveries in my diet.

Reflections on Growth and Adaptations

Day 79 has been a day of revelations and affirmations. Learning the truths behind fitness foods has reinforced the value of mindful eating and label reading. Meanwhile, my workout routine, now a memorized sequence, underscores the progress in my physical fitness journey. As I navigate the complexities of incorporating smart carbs into my diet, I'm reminded of the broader objective: to make informed, healthful choices that support my wellness goals. Each step, whether it's adjusting my workout incline or experimenting with new food options, is a testament to the evolving nature of this journey, highlighting the continuous interplay between learning, adapting, and growing.

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Location: Canada

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