Monday Motivation – Ki – 12/03/2018

Weight Loss Journey - Ki's Progress


Get Moving

I have totally redeemed myself from the Killer Cardio Challenge. I was active for 29 out of 30 days in November and I was active on December 1st.  This earned my redemption.

To make up for the 1 day I missed during November, I carried the redemption challenge through December 1st. So since I achieved 30 active minutes on December 1st, I am redeemed from October's loss. Beck has agreed to this deal. Sometimes we have bad days and it's okay to allow ourselves a rest day. We need to do that.

But, I also need to stay active for my own health and well being. So...going forward, I am going to continue to try and attain 30 active minutes per day in addition to whatever other challenge we have going on at the time. Afterall, my goal is to become healthy and fit.

Yesterday, Beck and I started the December Challenge.  We're targeting our guns, buns, and abs this month.  I've done just one day so far and, I gotta tell ya, my thunder thighs are feelin it Buddy! But we're going to ignore that today and press on.

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

 

 

Last Week's Stats - 12/03/2018


For the most part, my numbers were down this week. I took 2,283 fewer steps than last week with a total of 45,802 steps. That said, I met my daily step goal more this week than I did last week. I travelled .94 miles less than last week for a total of 19.14 miles. My activity level dropped being 31 minutes less active this week with 222 active minutes.  And I exercised 5 days instead of only 6. And my weight was almost 1 pound up.  Not good.  I need to do better.

12-02-18 - Weekly Stats

 

New Goals


Goal #1 - Diet Log - My diet goal for this week was to continue tracking and to keep sodium below 2,300. That will align with the goals set forth by MyFitnessPal. I did a great job of tracking this week.

12-02-2018 - Diet Goal Chart

The diet was still off the rails this week as I am currently working on transitioning to a new diet.  I will provide more details on that in the coming weeks.  My sodium count was really high this week.  Not good. I'm going to keep the goal of keeping my calories and sodium below the recommendations from MyFitnessPal. So roughly 1,700 calories and 2,300 mg of sodium.

 

Goal #2 - 30 Min. Cardio / 7 days - My exercise goal was to get at least 30 minutes of cardio in every single day. I did not meet this goal. Therefore, I will keep this goal the same going forward until that becomes a habit. I didn't do quite as well as last week but I did better than previous weeks.  Still not quite there so I will keep trying.

12-02-2018 - Exercise Goal Chart

 

 

Goal #3 - 64 ounces of water per day tracked - My daily average for water intake last week was 46 ounces which was 1 ounce more than last week. So I improved, but not by much. It's almost humorous how slow this goal is progressing.  So, I will keep my goal for water consumption to increase my daily average to at least 50 ounces, almost there! New habits are hard so we're doing a slow roll here.

12-01-2018 - Water Log

 

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 this week.  It was even better than my normal weeks by achieving more than 7 hours of sleep each night.  I think I'm going to try to stick to that.  I've been feeling pretty good. While I did meet my goal, I'm going to keep the goal the same this week.

12-02-2018 - Sleep Report

 

Lets Go!


Overall, my week was pretty good. I was active all week and did better on my sleep but I messed up the diet, completely opposite of last week...again. I need to nail both...at the same time.

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!

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This article has 10 Comments

  1. OMG.   I love your website and the personal stories that you shared on your about me page.   Although my journey/story is a bit different, your motto is perfect for me.   I don’t want to be skinny.  I want to train to be a fit badass.   Love it.   

    Thanks for sharing the details of your journey.   I find what you are doing very motivational because I know that you are doing things in a very balanced, healthy way.   Your plan includes getting enough sleep, drinking enough water, eating properly and incorporating exercise into your life. 

    Well, I need to explore your site a bit more and think how I can best use you as my role model/inspiration.    My water intake, proper diet and getting enough exercise are the areas that I need to really concentrate on.   

    Thanks for being willing to share your journey with everyone.   I am certain you will help motivate and inspire a bunch of us.   

    –Sondra 

    1. Hi Sondra,

      Thank you so much for the feedback.  It’s so great to hear how our journeys are helping and inspiring others.  Even if it motivates you just a little, I’ll consider it a huge success!  Please do look around and see what can be helpful to you.  We’d love for you to check in and let us know your progress from time to time.  It’s great to know we’re not alone. 

      Best of luck to you on your journey!
      ~Ki

  2. Wow, I really admire your determination to stay fit and healthy. And in order to get to where you want to be, setting goals plays a huge factor I must say. Because without a goal, it’s very easy to fall of the rail which could eventually lead to failure. I believe this is what’s missing in my planning — my goals and motivations. I want to stay fit and healthy too but, it’s really to stay on course.

    Drinking enough water and getting more than 6 hours of sleep, that I am doing because I had it printed in bold letters and posted it on my wall. But with 30 minutes cardio everyday and keeping my sodium low — I don’t know how to do it. I know potato chips are unhealthy but there are times when I can’t control my cravings and I just have to have some.

    My job requires me to be active most of the time but I’m not sure if I am doing enough. What kind of cardio exercises do you suggest I can do at home? 

    1. Hi Alice,

      Thank you, it means a lot that you took the time to let us know your thoughts.  I agree that goals  are very important for succeeding on this journey.  Sodium may not be a huge problem for some people.  I’m fighting high blood pressure and a diet high in sodium will elevate the blood pressure so I’m monitoring it for now to keep the blood pressure under control.  That’s a medical issue that my diet can help with. 

      As far as cardio, it really depends on your lifestyle and what you’re comfortable with.  I have a bad back and Rheumatoid Arthritis, so running is something I absolutely cannot do.  Anything that will impact my spine is out.  I mostly power walk for cardio.  Sometimes I’ll try different workout programs that incorporate dancing into the workout but again, it has to be low impact or I can’t do it.  I can tell ya, the more fun it is, the more likely you’ll continue to do it.  

      Let us know how it goes!

      ~Ki

  3. I think your site is right to the point on exercise and the many, many benefits you receive from exercise on a regular basis not only physically, but mentally as well. Many people want to start but aren’t always sure where they should and definitely get defeated when setbacks happen. Telling people to just get into shape for themselves without trying to become 1 thing is a huge motivation. Just do what you need to do. The motivational planners are an excellent bonus feature as many people do better with a visual motivator.

  4. Hi Ki,

    Another great weekly update. I am happy to comment this one because I also commented on your last website. 

    Quite thorough and really meticulous logging of activities. It simply inspire me. 

    Just take my walk during the mid-day almost regularly (~3000 steps) and another 2 rounds in my campus at least 4 times a week. Each round is ~2100 step. I only have met few time my desired goal of 10,000 steps. I love walking. But hey, not on snow days. I do my water 36 to 48 Oz. I am not disciplined enough.

    But my food is is very simple vegetarian food these days with plenty of fresh veg and fruits. I try to stay within the dietitian recommendation of portions.

    You know what? Let me tell I was found Vitamin-D deficient 2 years back and changed my diet menu, exercise, etc and was on Vit-D supplements prescribed by my doctor. In two years my ~178-181 weight was reduced to ~148 Lb. I have never done done dieting. But this weight is plateaued for several months now.

    Again, lots of neat stuff, accountability, explanation and details makes this a really a great read. Thank you for sharing.

  5. very motivating post! I especially love your goals. They don’t seem to only revolve around weight, but around good habits. Love it! All of us can afford to work on our habits. I love the goal of drinking a certain amount of water. That’s so important and I never remember! You seem to be doing so well. Well done! Are you following a particular plan? If so which one?

    1. Hi Sydney,

      Thank you so much for the feedback.  Yeah, my goals revolve around creating and maintaining a healthy lifestyle as opposed to just losing the excess weight.  It is the lifestyle that has made the weight an issue to begin with.  So instead of focusing on weight loss alone, I decided it would be more effective for me to figure out the healthy habits and implement those first…and then focus on the weight.  As such, I am not following any particular plan, yet.  

      Each healthy habit I’ve set so far has been based on research or recommendations from the American Heart Association or Centers for Disease Control and Prevention.  At the moment, I am working on transitioning to something very specific and I will share that news as I get things prepared for it.  Thanks again for the compliments and support!

      ~Ki

  6. Guns, buns & abs for December!  We have the same motivation this month!  

    I’ve been a fitness specialist half my life but, that doesn’t mean I’m still not challenged to stay on track and I love seeing people be proactive with their health and well being!  I just wanted to stop by to cheer you on.  

    I’ve never had a problem with my water intake but, I think app trackers are neat & seeing your progress trackedin graph style really gives a clear vision of how to proceed as well.

    I applaud your catch phrase which is an excellent motivator.  Forget being a rail with no muscle tone and focus on being the best YOU you can be!

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