There is nothing sissy about sissy squats 
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They make you look like one is the thing I think haha
It’s been all change for this month and I’ll just keep plugging away.
I’ve also added algae oil to my diet for DHA and EPA Omega 3.
My jogging has slowly been improving. For 95% of my runs I will keep my HR under 120BPM for whole duration. Every once in a while I give it a bit more beans. The parkrun that I completed today was in Grove my home village & I ran past houses that I delivered newspapers to when I was 14 and past the scout hut that I remember watching my dad help to build 50 years on. It was lovely.
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My Maffetone running chart with maximum target HR now reduced to 116 BPM - Amazed to find that I have reduced my average running HR from 128 to 113 in just over a month and at the same time I’m now running faster.
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My first ever half marathon distance, not fast at 2H 23M 15S, but a box ticked.
Now I need to find an official one to run in
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Wow Andy that’s great! Well done.
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Finally, after several injury setbacks, forced layoffs and multiple repeats of previous weeks of running I have completed Couch to 5k. I didn’t actually start to enjoy running until 3 or 4 weeks ago at which point something just clicked in my head. I now feel relaxed when I run. Perhaps the increased fitness is the key to that. I don’t know.
I wasn’t sure if I would ever finish what with a number of old rugby injuries, particularly my back. Well, weirdly it turns out that running seems to be helping with my back! This was a most unexpected result, and is reason alone to keep going.
Now contemplating a new target of 10k in 2022.
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Managed a 7k run yesterday, even with wonky legs and feet.
Further than I have run for 25 years.
100m of hill too, which is a new thing. Legs not too bad today.
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New addition to the gym room.
Bit of a dog to move the whole lot from an address in Birmingham, including dismantling and rebuilding the stand with self tapping bolts.
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Been running a lumpy 7k off road 2-3 times per week for the best part of a month. It’s been a big step up from the very flat 5k I was running up to that point. Been enjoying the mud though, as well as the views from the top of Purdown.
Mrs Waxy bought me a running watch thing for Chrimbo which tells me how fat and and slow I am, which is nice 
It does however tell me how far I have run, which I like to know.
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I have stacked on weight since the first Lockdown.
We recently acknowledged that the indulgences to satisfy our lack of travel and lifestyle choice in general, was creating problems.
Alcohol is worth many Kgs. We have a plan in place for reducing consumption of dead calories.
Reduced portions is part of the overall plan.
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Same for me with added Kgs in lockdown. First step will be smaller portions and no snacks plus booze free days of which I had none last year. Then I’ll see how it goes but I would like to reduce drinking rather than cut it out. We shall see. I bought my first set of [non kitchen] scales yesterday so I’ve made a commitment to myself … I hope.
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All this ^^^
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Sounds like a great plan. If I may add two suggestions to help -
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Buy loads of different green veg and use it to fill out your plate.
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Don’t weigh yourself too often. Once a week at most.
Very best of luck and keep going.
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We are going to follow this ethic.
There are many philosophical reasons behind our decision. The least of them being weight loss.
And no, I still won’t commit to Vegetarianism*.
*I know you are not evangelising.
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Yes all I’m saying is full up your plate, your eyes and expectations with green veg and it will help with calorie/ portion adjustment, and it’s cheap and it’s good for you.
Buying smaller plates is another well tried and tested trick.
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I get that.
We have noticed that, over the years, we haven’t changed our serves regardless of plate size.
Narelle measures stuff by “ladle” size.
As we do loads of batch cooking, using plastic tubs, “2.5 ladles” is a serve.
We have based our reduction on this. Thus, we will start with 1.5 ladles, and will see where we go from there. OBVs protein per starch is considered.
I’ll add -
Try to eliminate as much as possible processed grains like white flour and white rice. The added fibre from whole grains helps with weight loss.
Meat portion of the plate should be about the size of a deck of cards. Try to consume lower fat proteins such as fish and skinless chicken breast.
This should be in the Diet & Fitness thread (oh look), but we have reduced over processed “white” produce from our diet already.
White=Indulgence.
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I actually like fasting and see it as an achievement to hit a certain amount of hours 
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