Monday Motivation – Post Pandemic – Week One on Repeat

Weight Loss Journey - Ki's Progress


Get Moving

The week before last was a total failure, so I repeated week one this past week.  Let's just get that straight right off the bat.  I didn't do well with my diet, I didn't do well logging things, and I didn't do well exercising.  So I decided to start over again.  This seems to be a pattern.  I think I'm going to stop doing this.  No more repeat weeks.

I think it needs to be okay to stumble every now and again.  A bad week is a bad week and we should straighten our crown and move on.  This will have us feeling less like failures and more like warriors, right?  Okay... so last week was week one, for the last time.

I did indulge on Monday.  I had one cheat day this week.  But I'm not holding that against myself because I got right back on track after that one day.  It was a planned day and a planned restart, so it doesn't count as a failure or stumble.

I had a good week where diet and logging are concerned.  I didn't make it to the gym at all this week, but I did do my daily workouts at home to achieve my goal for active minutes.  I need to improve on the gym goal this week.  I honestly just haven't been feeling the gym lately.  That's all, no excuses.

What's the Plan?

Aside from the diet, I had planned to achieve at least 100 active minutes, four days and go to the gym with my son three days to complete the workout I've outlined below.  This week was a struggle with the gym, for sure.  I was feeling mostly good throughout the week, with the exception of Wednesday.  But my energy levels were low by the time I got off work each day so I decided not to go to the gym.

Get Yours Now!

For the gym, my son and I will be starting again with six weeks of the following:

  • Treadmill - 10 minutes
  • Lat Pulldowns - 2 sets of 12 reps
  • Leg Press - 2 sets of 12 reps
  • Stair Climber - 5 minutes
  • Chest Press - 2 sets of 12 reps
  • Ab Machine - 2 sets of 12 reps

For me, the treadmill for 10 minutes at 2.5 - 3.0 for speed is what I'm going to stick with.  I think my son does about the same, but we're not tracking him here.

I was able to tolerate 40 pounds for the Lat Pulldown and the Leg Press Machines.  I'm going to try and push through 5 minutes on the stair climber despite feeling like I'm going to have a heart attack.  I guess this is normal when you're out of shape and it gets easier.  I sure hope it does.

On the Chest Press and Ab Machine, I lifted 30 pounds.  I'm sticking pretty close to my baseline right now until I'm able to master each task.  Then we'll take it up a notch.

 

Last Week's Stats - 04/26/2021


I started this week 5.7 pounds lighter than last week.  I stayed pretty true to my diet with the exception of 1 day.  It was a good week for my diet.

2021-04-26 - Fitbit Stats
I did great!

 

 

I met my step goal 6 days this week, 1 day more than last week.  But I achieved 68 total miles for the week by exercising 7 days for a total of 1101 active minutes and an average daily calorie burn of 3,775.  It was a really good week and I made a lot of good improvement over last week where activity is concerned... just not at the gym.

 

New Goals


2021-04-26 - Blood Sugar
Definite Improvement

Goal #1 - Diet - Glucose Logs - My diet goal for this week was to keep myself in ketosis and to develop the habit of checking my blood glucose levels before and after each meal, every day.  This will help me keep track of where my pre-diabetes stands.  My fasting glucose reading was 200 which is way too high, I need to see progress each week.

Pretty good improvement this week.  I got into ketosis and managed to maintain it throughout the week.  Surprisingly, I also did pretty well remembering to check my glucose levels regularly.  While I missed it a little, I did better than the previous week.  Forward progress is great.

 

Goal #2 - Exercise - 100 Active Minutes / 4 days - My exercise goal was to accomplish at least 100 active minutes for at least 4 days this week and to continue going to the gym.  I had set out on a beginner's program at the gym and intended to follow it for six weeks.

I did achieve 4 days with at least 100 active minutes.  Only four days, but four days nonetheless.  I did not make it to the gym three times this week though.  So I failed this goal as well... again.  #dobetter

 

Goal #3 - Diet - Macro Tracking - 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. I did very well with tracking my macros and staying within my limits this week.  I did have the one cheat day but, otherwise, it was a great week for meeting goals.

2021-04-26 - Macros
Great tracking!

 

 

Lets Go!


So my fresh start was a good start.  We're allowing the one cheat day for last week because we still made good progress.  I lost weight and kept up with my activity level so, overall, it was a pretty dern successful week.

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

Womens Fitness Challenge
Meep! Meep!

How was your week? Did you meet your goals? What are you currently working on? 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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