Ki’s Progress – Week 11
Goal #1 – 7-Day Average of 3,500 Steps – I did not accomplish my step goal this week. I started Physical Therapy on Tuesday and have had an increase in pain in my leg. I also did not sleep well this week which has left me tired and unfocused most days.
Now that I know what Physical Therapy will be like on my body, I know that my step goal is going to be low for quite some time. This is a little frustrating as it has slowed down my weight loss drastically. But I also know that it’s important to take care of my body and allow it to heal right now in order to prevent further injury.
Goal #2 – Diet Log – My diet goal for this week was to watch my calorie counts closely and stay between 1,000 and 1,500 calories to promote weight loss. I did pretty well on this goal this week. There were 2 days that I went above 1,500 calories, Monday and Tuesday. But there were no days that I was under 1,000. I am happy with this even though I technically did not meet my goal.
I also wanted to limit myself to no more than 1 soda per day. I had Mountain Dew twice this week which is a significant improvement for me. The other days, I drank water only. I’m not a tea drinker. I don’t really like green tea, nor any of the other drinks that are caffeine free and sugar free. Therefore, I’m pretty much restricting my drinks to water only and did very well with that this week. As a result, my sugar intake has dropped significantly and I will continue focusing on keeping the sugar counts low.
Goal #3 – 30 Min. Cardio / 3 days – My exercise goal this week was to get at least 30 minutes of cardio on 3 days. I did not meet the goal this week. I was in pain most of the week and decided to take it easy the rest of the week. I started Physical Therapy and they are working me pretty hard. They said to expect pain for up to 3 days after each session…and the sessions are Tuesday and Friday so by the time I feel good, I’m going back for more torture.
I accomplished cardio for 30 minutes only 1 day this week.
Goal #4 – 4 bottles of water per day – I only had 2 days where I drank 4 bottles of water. All of the other days this week were only 3 bottle days. I just wasn’t thirsty. Since I’m not real active right now, I’m not drinking as much.
I’m getting closer and closer to meeting this goal. The weather is also starting to cool off a little meaning I drink less. At least I can honestly say that this is improving each and every week. It only improves a little, but even a little improvement is positive progress. I’m good with that.
Goal #5 – 7 hours of sleep per night – I didn’t do as well on sleep this week. At the beginning of the week, my mind was on Physical Therapy and I just had trouble getting my brain to shut up and let me get sleepy. Three of the days that I didn’t meet my goal, I missed it by only 15 or 20 minutes. So I came pretty close to getting my 7 hours on those days.
My motivation for this goal comes from this month’s Fitness Challenge with Team Sloth. We set our sleep goals and the person who meets their goal the most this month wins.
My weekly average was 6 hours and 36 minutes of sleep. That’s pretty good for me but it needs to be 7 hours. Unfortunately, I missed by bedtime 6 out of 7 days this week. I need to quit it and go to bed on time so I can get the sleep I need.
What’s Next?
Goal #1 – Now that I know how much I hurt after Physical Therapy, I have a better understanding of what I can and can’t do right now. So I’m lowering this goal back down to a 7-Day Average of 2,500 steps per day. While moving around does help loosen everything up and ease the pain a little, I also have to give my body a chance to heal. So for right now, I’m not going to push my luck.
Goal #2 – This week I am going to change my soda goal to be no more than 2 days with soda intake. Yes, I am trying to break this habit and since I have it so low, I almost have it kicked. My sugar intake has dropped significantly and I am watching it closely now. I am adding to this goal to consume no more than 58 grams of sugar per day for now. I am also going to continue trying to stay between 1,000 and 1,500 calories this week. No more and no less.
Goal #3 – My exercise goal this week will stay the same: to do at least 30 minutes of safe cardio 3 times this week. The only cardio I’m allowed to do right now is walking. The Physical Therapist wants to improve my balance and stability before I get into any other activities.
Goal #4 – Again, I will continue trying to get 4 bottles of water in per day every single day.
Goal #5 – I will also continue trying to get at least 7 hours of sleep per night. This week, like last week, I will aim to be in bed before midnight each weeknight. With September’s Fitness Challenge being a sleep challenge, I need to really focus on this goal.
How was your week? Did you meet your goals this week? What are you currently trying? Let us know in the comments below!
Remember, forget skinny…train to be a fit badass!
~Ki
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