My update.

My new personal trainer came today for the first time. He is Turkish, a retired soldier and a professional athlete. In amazing shape now but showed me his pictures from before and I could not believe what I saw: he was totally not athletic. We did one hour and he told me to then go walk on the treadmill for 20 minutes at 2.6 mph which I can totally do and will do after I post this update. I will train with him three times a week. He told me to summon my willpower and do cardio on my days off training. If what he means is walking at 2.6 mph, I can do that. I thought he would tell me to walk at 3.5 mph.

I liked him. He hinted at having had depression in the past. He found me to be in not too bad a shape, say at 60% of where I want to be where that is 100%. He told me about his supplement company and meal plans but I said no to that. All I want is training.

It is unfortunate that I recently regained some weight and of course around the waist where I habitually make fat deposits. About 6 lbs but it feels like 15 lbs. I believe the culprit was drinking a cup of tart cherry juice at bedtime for better sleep. I stopped doing that which is a shame because I believe it was helping with sleep.

There is one positive thing that I have achieved in terms of building good habits. At work, there is a tiny little shower room inside the ladies' room. So after I pee, I go into the shower room which is always empty and do my atretches. These are the stretches I described earlier on this thread. It kills two birds: I get a break from sitting at my desk and I get through most of the stretches over the course of a workday. And some of them feel great so it is fun.

My immediate goals are to do personal training, to do cardio on days off, to go to bed on time and to do those stretches.