Monday Motivation – Ki – 12/10/2018

Weight Loss Journey - Ki's Progress


Get Moving

I have made a final decision on what I'm going to do with myself.  After a lot of trial and error mixed with a ton of research and discussion, I'm starting myself on the Keto Diet.

With the high blood pressure and the prediabetes on top of some other medical issues popping up that I'm not going to mention here, I've decided that I don't have any time left for trial and error.  I need to start losing weight and I need to do it fast.

What's the Plan?

It's time to get with the program, Ki.  Create a plan and stick to it.  So that's what I'm doing.

That said, I'm still learning about the Keto diet so it'll be a few weeks before I get it completely right, I'm sure.  I'll continue posting information as I process and interpret it.  And I'll hold myself accountable on my Monday Motivation posts, as always.

But, I also need to stay active because diet is only part of the game. So...going forward, I am going to try again to attain 30 active minutes per day, at least 5 days a week, in addition to whatever other challenge we have going on at the time. Afterall, my goal is to become healthy and fit.

So far, the December Challenge is going quite well.  I've done more than I expected I'd be able to and have mixed in some extra leg lifts.

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

Get Yours Now!

 

Last Week's Stats - 12/10/2018


So this last week wasn't great.  I actually took sort of a down week as I'm transitioning my diet which took a lot of planning.  This week, I am starting the Keto Diet to try and reverse the Prediabetes and get my weight down quickly so the medical issues can calm down. I took 18,082 fewer steps than last week with a total of 27,720 steps and only met my step goal once this week. On top of that, I travelled 7.56 miles less than last week for a total of 11.57 miles. My activity level dropped at 216 minutes less active this week with 6 active minutes total. Yikes.  And I didn't exercise all week. My weight was 4 pounds up.  Overall, the week was a train wreck.

12-10-18 - Weekly Stats

 

New Goals


Goal #1 - Diet Log - My diet goal for this week was nonexistent.  Since I'm transitioning to the Keto diet this week, I was focusing last week on using up what I have in my pantry and wasting as little as possible.  As such, I decided not to track my consumption.

Keto - 2018-12-10 - Diet Goal Chart

With the new diet, I changed up my diet log a bit.  Keto is very low carb and no sugar.  Since my blood pressure is under control again, sodium isn't as much of an issue.  So I removed sodium from my chart and added fiber because I'll need to know how much fiber intake I have in order to calculate net carbs.  My goals for this new week are to consume 25 carbs or less per day, less than 10 grams of sugar, and more than 1,000 calories.

 

Goal #2 - 30 Min. Cardio / 7 days - My exercise goal was non-existent as well.  It was a big ol' bag of it doesn't matter anyway, let's just skip it.  Bad choice but it is what it is.  Transition is hard and I kept my stress levels as low as I could last week trying to figure all of this out.  And yes, exercise helps stress levels... I didn't think of that in the moment.

Keto - 2018-12-10 - Exercise Goal Chart

My goal for exercise this week is to accomplish 30 minutes of cardio at least 5 days per week and to complete the tasks for the 30 Day Guns, Buns, and Abs Challenge.

 

Goal #3 - 64 ounces of water per day tracked - My daily average for water intake last week was 52 ounces which was 6 ounces more than last week. So I improved quite a bit here. I even met my daily goal once!  I have 12 more ounces per day to go!  This was a slow rolling goal but we've had good progress each week.

12-10-2018 Water Log

This goal will stay the same, consume 64 ounces of water per day.

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 wasn't quite as good as last week since I only had two days with 7 hours or more. But I've still been feeling pretty good. While I did meet my goal, I'm going to keep the goal the same this week.

12-10-2018 - Sleep Report

 

Lets Go!


Overall, my week was okay. My diet and exercise were completely a bust but that was a conscious decision mixed with outright laziness.  Transitioning is hard.  Let's see how this new diet goes.

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.

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This article has 8 Comments

  1. Hi Ki!!! 

    You are doing amazing! Great job you are so disciplined. I also follow a keto diet but it has been on and off for me lol keep in mind honey that diet matters! Your food intake plays 70% of your joirney. Now I incorporate fasting (intermittent) with sort of keto but not really lol. So I don’t eat breakfast but if I can’t help it, remember we are human we go of the rail from time to time which is totally ok, i don’t eat dinner. I also decreased my portion size, I make it into 2-3 meals. Save my money, better healt, and looking great! You are on the right track, if I can do it so can you. I lost 15lbs on my journey and I feel amazing now is all about maintaining. Good job! Happy holidays 

    1. Thanks for the support, Nuttanee! It means a lot. I am determined to win this journey, I’ll get there. The holidays are hard. I appreciate you taking the time to show some love! Happy new year!

  2. Well done for making the decision to switch, and making a plan. Good luck in the future weeks for sticking with it too.

    I have recently decided to make use of a personal trainer which I know and won’t have to pay for. I like to think I have the motivation to stay fit, but i’m kidding myself and I think I need someone to be on my back, pushing me and motivating me. As much as I won’t like it, I think that’s what needs to be done for me.

    1. Hi Joe,
      I totally understand. Motivation for working out is very hard to come by these days and it only gets worse the older you get. I hope your personal trainer is able to get you motivated, I wish you the best!

  3. I have been “toying” with the idea of trying the Keto diet for some time now. I have full blown type 2 diabetes and was told it would help. Do you think it would? I have tried at various times, but it is extremely difficult to find the proper balance of protein/fat with very little carbs.

    What app are you using to measure your steps, etc? I use My Fitness Pal, but the one you are using looks very comprehensive. I also like the graphs/charts for tracking eating and work outs! I’m signing up for them! (I am a BeachBody fan and love Country Heat!) I use an apple watch. Do you know if I could get any of these measurements including the sleep hours using it? I haven’t had it that long and haven’t had a lot of time to explore it yet.

    As a person who also needs to lose a few pounds, I admire you determination and stand beside you in this battle!

    1. Hi Karin,
      I do think it would at least help. I started Keto and lost 10 pounds within the first week. I’m reading several accounts of Keto reversing Type 2 Diabetes and making your blood sugar level better controlled. Thank you so much for standing with me in this journey, I think it would be great if we supported each other! I don’t have an apple watch, I use a fitbit to track my steps. But I’ve read that the Apple Watch has an Activity app and a Workout app that would help track steps and fitness activities for you.

  4. Hi Ki,

    First, I like to congratulate to your decision to go on this new diet and to set your new goals, keep rolling on that.

    I only heard a couple of time about the Keto diet but I will researching it to get a better understanding.

    I also do know how you felt about last week, not doing much, this too is normal and can happen no matter on which program you are running. You have to take your bio rhythm also into the account. There are days where we sometimes just don’t measure up. 

    This can be mentally, emotionally and, of course, physically. I have been through these things more than once the most important part, however, is to stay focused and not let a setback sway you away from your goals.

    I personally stick to a small exercise program with a little bit of a cardio, but mostly doing stretching exercises which are so awesome since they really make you more flexible.

    Well, I will look forward to your progress and wishing you only the best 🙂 

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