The Angry Typist

NUTRITION:

I am always a little stressed going out with friends, that is just how I am wired. Having dinner out adds to that stress as nutrition is always in the fore front of my mind. However, what I have learned is that I can go out and have a meal with a friend and enjoy it, stress-free. I focused on maximizing protein and enjoyed a gelato without guilt. Staying aligned with my weekly goals instead of fretting over one day, allows the level of food freedom I don’t think I have ever truly had.

PHYSICAL ACTIVITIES:

When I am in class I almost always feel a certain amount of self-applied pressure to ‘go heavy’ … sometimes at the cost of form. My favorite and strongest lift without question is the deadlift. My weakest lifts (yes plural) are anything overhead. As I am slowly changing my mindset to be the healthiest version of me rather the thinnest, or strongest, or fastest, I approached the squat snatch using the 15# bar with the large 5# plates over a baby box. I focused on lift mechanics instead of overloading the bar to the point I could no longer keep form. I believe that muscle memory of the correct form, in the long run will not only build confidence but be much more beneficial. Repetition and familiarity first.

SLEEP

Stress is getting the better of me and I must learn to focus on controlling what I can. Commit to my wind-down routine as much as possible but also be more forgiving when life gets in the way. If sleep is shortened, prioritize protein and hydration to support recovery. Also, throughout a stressful workday, try scheduling an intentional “mental reset” like a quick walk, tossing the ball with the dogs, or simply a break from the computer with an extra-long lunch instead of eating in front of the computer.

Q&A WITH NUTRTION COACH

QUESTION: Why was I so fatigued and starving after the weighted vest walk on Saturday, but not Sunday?

ANSWER: A few things likely contributed:

• The Heat – Walking in a heated garage + wearing a vest increases your heart rate and sweat loss. This means your body is working harder than you might realize, which elevates calorie burn and can leave you feeling wiped out and hungrier later.
• Workload – The added load from the vest increases energy demand, especially if you’re not used to it for that duration.
• Recovery State – It’s possible you went into Saturday’s walk with less recovery from the week compared to Sunday when you were fresher.
• The fact that Sunday felt easier shows your body could already be adapting to the addition of the weighted vest. That’s a great sign that your muscles, joints, and cardiovascular system are getting more efficient at handling weighted vest walks.
• HOWEVER, it’s also important to keep listening to those cues from your body. Walking with a vest adds load to your joints and muscles and increases energy demand, which is great for building strength and stamina…BUT it’s still extra work on top of your regular training. Since you’re in a calorie deficit, your recovery capacity is slightly reduced, meaning it’s easier to tip into fatigue if we overdo it.
• For now, think of the weighted vest as a tool for variety and challenge, not something we need to push hard or make longer/heavier each time. Shorter, moderate sessions can still give you all the benefits without overtaxing your recovery.