Monday Motivation – Ki – 1/21/2019

Weight Loss Journey - Ki's Progress


Get Moving

I am still doing the whole Keto Diet thing.  I had decided in December to start the diet but it took me several attempts to get it right.  I'm now on week two of being in ketosis.

I'm finding it quite a bit easier to do than the first few times I tried.  I just tend to overcomplicate things right at the very beginning and so that kind of screwed things up the first few times.

Now, I'm practicing the KISS method (keep it simple, sweetie).  I'm basically cooking meat and vegetables and trying to make sure I cook them with fat.  It's helping a lot.

Going forward, I need to reduce the amount of cheat days.  It's just timing on this.  My son's birthday, he wanted to break the diet and get his favorite foods, I caved.  That followed by a family visit two days later and the diet was out the window temporarily.  But I'm getting back on track now.

What's the Plan?

The plan for the first week was to begin the Keto Diet and start tracking my macros for it.

Exercise wise, my goal was to achieve at least 10,000 steps per day...every day.

So far, the January Challenge is going quite well. I'm not having much difficulty at all with the arm toning.

Now let's see how I did with my other goals.

Get Yours Now!

 

Last Week's Stats - 01/21/2019


So this last week was great. I took 51,974 more steps than the week before with a total of 112,346 steps and met my step goal six times this week.  It doesn't look like it in the image below because I already increased my goal in the app.

On top of that, I travelled 21.72 miles more than last week for a total of 46.94 miles. My activity level increased with 656 minutes more active this week and 911 active minutes total. Yippee!

I exercised 7 out of 7 days which met my 5 day exercise goal. My weight came down 7.1 pounds. Overall, the week was great and I accomplished a ton!

2019-01-21 - Weekly Stats

 

 

New Goals


Goal #1 - Diet Log - My diet goal for this week was to begin the actual transition into the Ketogenic Diet by attempting to consume 25 carbs or less per day, less than 10 grams of sugar, and more than 1,000 calories. I did pretty good on the calories, except for Tuesday and Friday. I had eaten three meals but they were all low in calories and I was full so I didn't eat anymore. I went over on carbs the last four days, so I'll continue working on this goal. Transition is hard.

Keto - 2019-1-21 - Diet Goal Chart - Week 1 & 2

 

Goal #2 - 30 Min. Cardio / 7 days - My exercise goal was to accomplish 30 minutes of cardio at least 5 days per week and to complete the tasks for the 30 Day Arm Challenge. It was a huge success this week. In fact, I did at least one 30 minute routine each day for 6 of the 7 days this week.

Keto - 2019-1-21 - Exercise Goal Chart - Week 1 & 2

My goal for exercise this week is going to stay the same -> 30 minutes of cardio at least 5 days per week and to complete the tasks for the 30 Day Arm Challenge.

 

Goal #4 - Keto macros per day tracked - By tracking my macros each day, I can get a better idea of what I need to be doing to stay in ketosis.  I have a spreadsheet that uses conditional formatting to show when I did well and when I didn't.  The red indicates areas that need improvement.  My goal for now was just to get the tracking habit started for this.

2019-01-21 - Week 2 - Macro Tracker

 

This goal will stay the same, continue tracking my macros.  I am adding a reduction in the amount of cheating.  So my new goal is to only cheat once per week.

Goal #4 - 6 hours of sleep per night - My sleep goal was to get 6 hours or more of sleep each night. I hit this one out of the park again this week. It was even better than previous weeks with only 2 days under 7 hours of sleep! I've still been feeling pretty good. While I did meet my goal, I'm going to keep the goal the same this week as I think this is the healthy goal for sleep for me.

2019-01-21- Sleep Report

 

Lets Go!


Overall, I did really well with my goals this week. While my diet goals weren't quite met, there was a significant change to the diet and a few special circumstances that made it more difficult to stay on course.  There was still a drastic reduction of carbs and sugars, so I'm happy with the progress. I've stopped tracking my water intake because it is pretty much all I'm drinking anymore.  I need to continue working on my diet but I pretty much hit the rest of my goals out of the park. I'm very proud of myself.

I'll be back this time next week to let you know if I met these goals of mine this week

Womens Fitness Challenge
Meep! Meep!

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

a.k.a. Roadrunner

P.S. If you'd like my free weight loss progress chart (shown here) to use for yourself, just submit your name and email in the box at the upper right hand side of this page and it'll take you to your own free copy.

For challenge worksheets and the Forget Skinny planner, see our Planners & Worksheets page!

In an effort to be transparent to our visitors, please understand that we get small commissions from purchases made through the links in this article. Please review our full disclosure at the very top left side of this site, next to the date.


This article has 2 Comments

  1. It is a good thing to get motivated because with this one will not lose focus. In the process of weight reduction, it is  good that one watch the food he or she eat that’s why the keto diet is good for it. Also it is good to keep track of all the activities and monitor the changes in one’s body. To get fit, do the nitty gritty of it. Goodluck.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.