Monday Motivation – Post Pandemic – Week Zero

Weight Loss Journey - Ki's Progress


Get Moving

I started off the week doing really well!  I started Keto on Monday which was the hardest day.  That was when I wanted to go out to eat just "one more time"... again... for the fourth day in a row.  Just one soft drink.  Just one candy bar.  That kind of thing.  But I stayed strong and told myself no.  I got through the day without cheating and stuck to my plan.  It helped that it was a super busy day.

I've been going to Physical Therapy for 7 weeks to work on my back problems.  I have just a few more sessions.  After PT on Monday, I went home and ate breakfast quickly.  My son and I then took his pup to the vet for her annual shots.  Then we rushed him to work and the pup and I came home.  I worked on meal prepping for the week until picking him up again.  Just a busy day all around.

I meal prepped for the Keto Diet thing.  My son and I have an agreement.  He doesn't have to live the Keto lifestyle, that's a personal choice.  I've taught him how to cook so he can make himself whatever he likes of the healthy stuff that I buy at the grocery store.  However, if it's not in the house and he wants it, he has to buy it himself with his own income.  So far, the deal is working out really well.

What's the Plan?

This week I came up with the workout plan that I'll be following.  Due to my back problems, I can't sit for more than 30-45 minutes at a time.  So I get up and walk in pretty regular increments throughout each day.  But that isn't really cardio because it doesn't get my heart rate up much.  The plan for cardio is to achieve 30 minutes of cardio activity four days per week.  That plan will stay the same going forward as that is a healthy goal.

Get Yours Now!

For the gym, my son and I are starting 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

I think this is a good beginner's program to get started with.  On our first night, we figured out our baselines.

For me, the treadmill for 10 minutes at 2.5 - 3.0 for speed was a good start for the workout to get my muscles warmed up.

I was able to tolerate 40 pounds for the Lat Pulldown and the Leg Press Machines.  Next, my goal was to do 5 minutes on the Stair Climber.  Ummmm, nope!  I made it 2 minutes before I felt like I was having a heart attack.  So I quit.  We'll get there.

On the Chest Press and Ab Machine, I lifted 30 pounds.  So, this is my baseline.  I will improve upon this over the next 6 weeks.  Watch me.

 

Last Week's Stats - 04/12/2021


I started this week 8.7 pounds lighter than last week.  That's fantastic progress if I do say so myself!  I obviously started and stayed true to my diet for the week.

2021-04-12 - Weekly Stats

 

I met my step goal 5 days this week, 2 more days than last week.  I achieved almost 59 total miles for the week by exercising 6 days for a total of 881 active minutes and an average daily calorie burn of 3,539.  It was a really good week and I made a lot of good improvement.

 

New Goals


2021-04-12 - Glucose ReadingsGoal #1 - Diet - 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.  When I started Keto this time, my morning blood glucose level was 200 which is way too high.  I should start seeing that come down if I stay in ketosis and monitor each day.

I only did okay at this goal.  I got into ketosis and have maintained it so far.  But I haven't been remembering to check my glucose levels regularly.  I've checked some, but not all. So there's progress, but I need to do better.

 

Goal #2 - 30 Min. Cardio / 4 days - My exercise goal is to accomplish 30 minutes of cardio at least 5 days this week and to start going back to the gym.  I will sit down and develop a beginner's program to get started on at the gym and work to get my son and I re-motivated to go back now that it's safe to do so.

I got my gym program developed and I achieved at least 30 minutes of cardio all 7 days this week.  Yay!  For next week, I want to bump this up to at least 100 active minutes instead of 30 minutes of cardio.

 

Goal #3 - 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 real well with tracking my macros and staying within my limits this week.

2021-04-12 - Macros

 

Goal #4 - 6 hours of sleep per night - My sleep goal is always to get 6 hours or more of sleep each night.  I'm achieving this one regularly now.  So I'm going to allow this goal to drop off as I no longer need to focus on it, it has become habit.

 

 

Lets Go!


Okay, so I did really well for my first complete week getting back into the swing of things.  I made a lot of progress.  This coming week, I will have 1 planned cheat day but will otherwise continue forward progress.

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

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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