I woke up feeling bloated and fat today. It was consusing as I'd trained well the day before, ate well, drunk water - I'd done everything right, but still worke up feeling gross. After investigation, I worked out it was the beans I had for dinner the night before. beans have a load of fiber in them which will draw water into the gut to process. I also had tinned tomatoes which are high in sodium (salt), this will cause the body to hold onto water. The combination of the two things caused my stomach to look rounder than normal. I guess one positive I can take away from it was knowing that I'd done everything I should ahve the day before and to look for answers vs letting a fat feeling derail my progress and using it as an excuse to binge. The fix for the body holding water and bloating is more water. I don't track the number of glasses of water I have in a day (maybe I should), but I made a consious effort to have a few more glasses throughout the day. I usually add some himalyan rock salt to my water as this helps with recovery and reduces cramping after hard training sessions. I trained boxing at midday. This was a great session - probably the best one I've had on this sprint. We worked a lot of same hand combos on focus mits e.g. jab, cross, left upper, right upper, right upper, cross, left hook. Things seemed to flow well today. It was an intense session (as always), and I was drenched after. I only had time for a quick shake after my workout. SOmetimes I don't ahve time (or any desire to) eat immediately after a gym or boxing session, but the shake is non negotiable. You need to replace the lost energy from a workout immediately and the protien shake with a banana + berries + (unsweetened) coconot milk is the easiest way to do this. I ate lunch about an hour later which was a tuna salad and a pouch of jasmine rice. This left me quite full, but not at all sleepy. I had a walk in the morning + another walk with the dog in the evening wheile picking up my son from sport. I've added another small things to my walks today. In the morning I go past a park gym, it has handing rings so I'll add in a set of inverted push ups (which I guess you'd have toi cal a pull up?) - 20 of those took about 30 seconds on the way past. For my eveing walk, I go past chin up bars. I suck at chin ups, but there is only one way to improve them, so I'll do a set every time i walk past from now. I got 3 out. I think 10 is the gold standard here so thats what I'm going to work towards. just over 11k steps for the day logged. Dinner was beef and vege stirfry. Then a pre bed shake. It was quite nice to have a discussion with my son arbout what should go into this shake. He suggested seeds and oats and we were able to dicuss having additional carbs latye in the day and how it probably wasn't a good option at that time. It's great he's learning from what I'm doing.