Monday Motivation – Ki – 12/17/2018

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?

I'm still learning about the Keto diet so, as expected, it's taking a few weeks to get it completely right. 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 - 12/17/2018


So this last week was pretty great. I totally made up for last week's down week. I took 16,897 more steps than last week with a total of 44,617 steps and met my step goal four times this week. On top of that, I travelled 7.06 miles more than last week for a total of 18.63 miles. My activity level increased with 204 minutes more active this week and 210 active minutes total. Yippee! I exercised 6 out of 7 days which met my 5 day exercise goal. My weight came down 5.4 pounds. Overall, the week was great and I accomplished a lot!

12-16-18 - 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 Wednesday.  I had eaten three meals but they were all low in calories and I was full so I didn't eat anymore.  I went just a little bit over on both carbs and sugar, so I'll continue working on this goal.  Transition is hard.

Keto - 2018-12-16 - 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.

 

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 Guns, Buns, and Abs 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.  Unfortunately, Saturday only registered 26 minutes of cardio for some reason...but it was a 30 minute routine so...yeah, whatever.

Keto - 2018-12-16 - Exercise Goal Chart

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 Guns, Buns, and Abs Challenge.

 

Goal #3 - 64 ounces of water per day tracked - My daily average for water intake last week was 57 ounces which was 5 ounces more than the previous week. So I improved quite a bit here. I even met my daily goal once...again! I have 7 more ounces per day to go! This was a slow rolling goal but we've had pretty good progress each week.

12-15-2018 - 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 was even better than last week 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.

12-16-2018 - 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 drastic reduction of carbs and sugars, so I'm happy with the progress.  I need to continue working on my diet and my water intake, 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!

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