Sunday Stats – Ki – Week 5 – November Fitness Challenge

November Challenge - 2018 - Ki


November Fitness Challenge

I did well with tracking stuff again this week and, for the most part, I did well with meeting my goals.  I kept my B at least.

But I slipped on household chores and diet this week which brought my grade down to a low B.  Don't get me wrong, that's still better than passing.  But I did want an A.  I could've done better.

I did have an injury I was trying to heal up this week so I'm not going to be too terribly hard on myself for not meeting my goals.

Just a reminder for you, using a habit tracker each month totally helps with meeting your goals because, if you're anything like me, you consider the check mark an accomplishment so you start working for check marks.

2018 Habit Tracker

So, if you'd like a copy of your own goal / habit tracker sheet, check out our Worksheets page to see what all we have available for you or click the download link to purchase and download your copy of my new habit tracker.

 

My Goals


Self Care

Copyright: kharlamova / 123RF Stock Photo

My self care goals were pretty simple: get up and weigh myself, brush my teeth, take my meds, eat enough, easy on the salt intake, log consumption, and brush my teeth again before bed.

I didn't do so well on my diet this week.  I knew November and December would be hard months for the diet as it is the holidays where we gorge on carbs and sweets.  I need to put a plan in place for December so I don't overdo it too much.  I've not made much progress this month on weight loss.

I could've earned a point each for brushing my teeth all 7 days twice which makes 14 points available for that goal for the week. And then there was a point available, per day, for consuming 1,000 or more calories, staying under 2,300 mg of sodium, taking my meds, weighing myself, and logging my consumption. So for those 5 goals times 7 days, we get 35 points available to add to the 14 for brushing my teeth and the 2 for healthcare stuff.

For the entire 7 days of this week, I had a grand total of 50 possible points for the Self Care goal. I earned 40 points for this week. That's an 80%, still a B! Yay me! So let's break it down and take a look at what I accomplished.

Sunday

I weighed 246.9 pounds, the same place I started last week. I brushed my teeth and took my meds after breakfast. I ate just over 1,000 calories and stayed under 2,300 mg of sodium. My parents bought a house and they're closing this week so they wanted to take me over to see the new house and offered to buy us lunch at Coney Island, so we happily agreed. We love Coney Island. I knew I was eating out today and didn't know how that would impact my numbers so I skipped breakfast so that I could make sure lunch didn't kill me. As it turns out, I should've eaten breakfast anyway because I ended up needing a snack to get over the 1,000 calories. But I did it, that's what's important. I logged my consumption for the day which put me at 6 points for this category.

11 - 25 -18 - MyFitnessPal Stats

Monday

I weighed 245.5, thankful for yesterday's good day. I brushed my teeth and took my meds after breakfast. I consumed more than 1,000 calories and stayed under 2,300mg of Sodium. I logged my consumption for the day and earned 6 points.

11 - 26 -18 - MyFitnessPal Stats

Tuesday

I weighed 243.8 at home but 242.7 at the VA, yay! I brushed my teeth and took my meds after breakfast. I saw the doctor today and she refilled my prescription for pain meds. My blood pressure was excellent so she's not refilling the prescription for blood pressure meds. As I posted earlier, my glucose was high which put me in Pre-Diabetes range so she recommended reducing my carbs and sugars. I asked about the Keto Diet and she said I could try that, she had no objections. She just warned to make sure I'm consuming the good Fats, not the bad fats and referred me to the Nutritionist to make sure I know the difference. My B-12 still has to be managed through meds and I'm anemic now as well…which may be because of the B-12.

11 - 27 -18 - MyFitnessPal Stats

Wednesday

I weighed 245.5, thankful for yesterday's good day. I brushed my teeth and took my meds after breakfast. I consumed more than 1,000 calories and stayed under 2,300mg of Sodium. I logged my consumption for the day and earned 6 points.

11 - 28 -18 - MyFitnessPal Stats

Thursday

I weighed 246.2. I brushed my teeth and took my meds after breakfast. I consumed more than 1,000 calories but didn't stay under 2,300mg of Sodium because we went to Steak n Shake for dinner. I only had a sandwich but it was high in sodium. I logged my consumption for the day and earned 5 points.

11 - 29 -18 - MyFitnessPal Stats

Friday

I weighed 245.1. I brushed my teeth and took my meds after breakfast. I consumed more than 1,000 calories and once again didn't stay under 2,300mg of Sodium because I ordered pizza. I logged my consumption for the day and earned 5 points.

11 - 30 -18 - MyFitnessPal Stats

Saturday

I weighed 245.1. I brushed my teeth and took my meds after breakfast. I consumed more than 1,000 calories but didn't stay under 2,300mg of Sodium. I logged my consumption for the day and earned 5 points.

12 - 01 -18 - MyFitnessPal Stats

 

Home


Copyright: belchonock / 123RF Stock Photo
Household Chores

I didn't do well on chores this week.  I injured my foot the night before Thanksgiving when I tiptoed up to put some dishes away on the top shelf.  Something popped in the back of my heel.  It wasn't the Achilles tendon.  The doctor said just rest it and where supportive shoes.  It's been in pain every day since and my pain meds haven't come in yet.  So other than my 30 minutes of activity, I didn't do much for chores this week.  I'm not ashamed about it neither.

So, for household chores, my goal is to do the dishes twice per week which means I could earn two points for that. I have 8 other chores with the goal of accomplishing them once per week so that's another 8 points available which means I could've earned up to 10 points in this category for this week.

I earned a whopping 6 points for this category this week. That's a 60%, no good! Don't really care.  So let's break it down and take a look at what I accomplished.

Sunday

I washed the dishes.

Monday

I washed more dishes. I did the laundry.

Tuesday

I cleaned the kitchen and cleaned the office.

Wednesday

I took the recycling out.

Thursday

I did not do chores.

Friday

I did not do chores.

Saturday

I did not do chores.

 

 

Family


Copyright: glopphy / 123RF Stock Photo
Family Love

For my Family goals, I had two goals to happen twice each during the month. That was family outings and family visits. So, if I did both during this week, I could've earned 4 points there.

I had two goals that I wanted to accomplish once per week. That was train a new command with my dog and give him a bath. So that would be two points possible here.

I had one goal, to grade papers, 5 times per week which would be 5 possible points, but my son did not do all five days of school this week, he only did four.  So there were only four points possible here. Finally, I had a goal to converse with my son daily. So that would be 7 possible points, one for each day of the week.

For this category, I had a grand total of 17 possible points for the Family category. I earned 14 for this week. That's an 82%. I made a B! So let's break it down and take a look at what I accomplished.

Sunday

My son and I had a family outing and visit with my parents as they offered to take us to see their new house and then buy us lunch. We had several conversations during the time and enjoyed a very nice day out together. I trained my dog on the Calm command.  He runs along the fence line and barks insanely when 1 of two things happen, either the cat is out or my son's dog has climbed over the fence again.  I taught him that when I say calm and hold up a closed fist, he is to stop barking, run to me, and lay down.  Four points here.

Monday

My son and I talked about school and how he has gotten behind because he started slacking off before the Thanksgiving break. We talked about how much needed to do to catch up and how he was to accomplish that. We also talked about carbs and sugars and how they are the culprits of the prediabetes and how we're going to address that. I graded papers. Two points here.

Tuesday

My son and I talked about interviewing for jobs. He's turning 15 in January and will be looking to get a job within the year as he wants to start saving up for a car. My mom recently moved back to Florida and used to be a Human Resources Director. She has offered to help prepare him for job interviews. He and I talked about building up confidence and being prepared for questions so that he isn't feeling as awkward as he usually feels around other people he's not related to. I graded papers. Two points here.

Wednesday

We talked about my parent's closing on their new house. They needed to come by after closing and pick up some of their stuff that is being stored at my house while they get theirs squared away. We talked about how we would handle the dog situation as my dog hasn't warmed up to their dog yet. And we talked about school work. Earned 1 point here.

Thursday

My son and I talked about a lot. We had to go pick up some chicken wire for the fence to try and stop his dog from climbing over the fence. We ended up making a wrong turn and made our trip about an hour longer. We were also dropping off a big screen TV at Best Buy to be recycled. We talked about how the recycling works and why it's against the law to leave it on the curb with the trash. We talked about how we ended up making the wrong turn and why it happened. We talked about dog toys that weren't easily destroyed. The conversation plus the outing earned me 2 points here!

Friday

My son and I talked about age requirements for getting a learner's permit to learn how to drive and for getting a job. We found that he can do both at 15. But also, Publix will hire 14 year olds. So my son is interested in applying for a job at Publix so he can start working and saving money for a car. Earned 1 point.

Saturday

My son and I talked about job interviews, job benefits, stock trading, budgeting money, and confidence as we prepared him for the job application process. He was super nervous as he feels awkward talking to people. But he did well getting his application submitted an introducing himself to the manager. Now we just wait until a position becomes available. We took another outing so I earned 2 points here as well!

 

Social


Copyright: tai11 / 123RF Stock Photo
Social Butterfly

Interestingly, I may be a little more social than I thought. Or at least I am this month.

I had only set two goals on this one, both to be accomplished once during the entire month.

I don't really go out with friends like a lot of people do. Beck and I get together maybe once a year and do something. Other than that, I pretty much keep to myself. I don't like traffic, I don't like drama, and my patience for stupidity is very low so I keep myself pretty much in isolation so my stress levels stay low.

Beck and I had already gotten together so that point wasn't available this week but I still had some adult time with my neighbors which earned me an extra 3 credit points since this goal was already met.

Sunday

Sunday we had a family outing! My parents wanted us to come see their new house so they picked us up and took us out there and then took us to lunch at Coney Island. It was a nice day out with them and earned a point for adult time!

Friday

Hung out with my neighbor for a bit after work. The kids that live in the house behind our two yards are constantly throwing trash into our yards. Well they've been trying to get an inflated basketball that they threw into my yard for days now and they saw me outside talking to my neighbor so we had a little confrontation. My neighbors and I just hung out talking about them and kids and jobs and such for awhile. Good social time.

Saturday

Stood outside talking to my neighbor for about an hour again. They were curious about my son's job application and asked how it went. We talked about that and the troublesome neighbors behind us.

 

Hobbies


Copyright: andegro4ka / 123RF Stock Photo
Hobbies

I only had four goals in this category. With it being hobbies, it's something that we do when we have time and we feel like it. The universe has to be just right in order for these hobby things to actually happen.

Each of those goals was to be earned at least one time during the month because...yeah...stars have to align and stuff.

So there were only four points possible in this category for this week and that's only if I managed to complete all four goals in just one week.

I did not do anything hobby related this week.

 

Exercise


Copyright: baldyrgan / 123RF Stock Photo
Exercise

The only goal I set for this category was to achieve 30 active minutes per day as a consequence of losing the October Killer Cardio Challenge.

I did miss one day of being active last week, but not this week. I talked it over with Beck and I made up the one missed day on December 1st. While it isn't a consecutive 30 days of active minutes, I still achieved the desired 210 active minutes for the week, I just missed one day of the 30 minutes and did that much more on other days of the same week. So as far as redeeming myself from October's challenge, I am fully redeemed!

For this category, I had a grand total of 7 possible points for the Exercise category. I earned 7 for this week. That's an 100%, totally an A!

12-01-2018 - Active Minutes

Sunday

I completed the Easy Breezy routine on my FitRadio App with Coach Maria.

Monday

I completed the Fight For It routine with Coach Dee on my FitRadio App.

Tuesday

I completed the Simply Sweat with Coach Maria routine on my FitRadio App achieving 30 active minutes for the day.

Wednesday

I power walked for 30 minutes while watching the news and listening to my favorite station on FitRadio.

Thursday

I power walked for 30 minutes while watching the news and listening to my favorite station on FitRadio.

Friday

I power walked for 30 minutes while watching the news and listening to my favorite station on FitRadio.

Saturday

This one was kinda funny. I drove my son up to Publix to submit a job application which takes about 40 minutes to get through the application and questionnaire on their job application system. So while he was working on that, I spent 30 minutes power walking laps through the grocery store…up and down each aisle. I got a few funny looks but I think it was fairly obvious what I was doing. I even helped a lady find the milk!

 

 

Work


Copyright: kurhan / 123RF Stock Photo
Work

This category is a big one and contains the most goals. I have a lot that I want to do in this category each week. One of the goals was a once during the month goal which I completed in the first week. That was the gamification presentation. So that point is not available to be earned anymore this month.

I had two goals that I wanted to complete 5 times per week, access requests and work inbox. But this was a short holiday week so there were only 3 days that I worked so six points available instead of ten.

One goal, TMDC Email was set to accomplish 4 times per week which would have been 4 points possible. FS Email made 3 points possible by accomplishing it 3 times per week and FS Post would have given 2 points if accomplished twice per week.

Personal email was to be accomplished daily which would have made 7 points possible for this goal. All of the other 7 goals were to be accomplished once per week, making 7 more points possible.

So for this category, I had a grand total of 29 possible points for the Work category.

I earned 21 for this week. That's a 72%, back up to a C.  At least I passed!

So let's break it down and take a look at what I accomplished.

Sunday

I cleared out my personal email and posted my Sunday Stats post.

Monday

First thing in the morning, I cleared out my personal email and my work inbox. I worked the access requests and compiled and sent the F Report for the week. I posted my Monday Motivation post here on ForgetSkinny.

Tuesday

First thing in the morning, I cleared out my personal email and my work inbox. I worked the access requests and compiled and sent the PR Report for the week.

Wednesday

First thing in the morning, I cleared out my personal email and my work inbox. I worked the access requests and compiled and sent the U Report for the week.

Thursday

First thing in the morning, I cleared out my personal email and my work inbox.

Friday

First thing in the morning, I cleared out my personal email and my work inbox.

Saturday

First thing in the morning, I cleared out my personal email. I also wrote and published the next Challenge post on Forget Skinny for the month of December.

 

So what's my overall grade for the week? Well, there were 113 points possible this week. I earned only 91 points for the week. That is 80% which is a B. I am totally happy with my score this week. I wanted to earn an A at least one week during the challenge but that didn't happen.  Oh well.

Well...let's see what my overall score for the challenge was.  There were 571 points possible for me for the month.  I earned 462 points total.  That is an 80%, I earned a B!  YAY!  I'm so happy with myself because I didn't want to just earn the C and go.  I wanted to do my best and I came pretty close.  It's a good grade, I'm happy.  Now onto the next challenge.

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 12 Comments

  1. Thanks Ki. Your daily commentary on your weight loss journey is so inspirational. I and my son are also trying to lose weight and recently have done some research and come to know of Paleo diet. Since my son is a hardcore non veg eater it seems to be a good option to go. What is your views on the same? 

    Gee Ess 

    1. Hi GeeEss,
      My son and I both were hardcore non-veggie eaters for about 13 years before I started this journey. I totally understand. I have heard of the Paleo Diet and I was just reading about it yesterday. The Paleo Diet is a High Fat, Low Carb diet based on the notion that people did not have reliable access to carbohydrates before the rise of agriculture and for most of our history. It’s also sometimes referred to as the Caveman diet for the same reasons. Based on the studies I’ve read about it, some people have found some success with this diet. There are two things you should take into consideration when thinking about a new diet, 1 is…does your doctor know about it and approve and 2…is it something you can sustain.

      You should always check with your doctor before starting a new diet, they may know of something that would make you not compatible with that diet. I don’t know your medical history and can’t really make an accurate recommendation for you. Secondly, if it is not something that you could change to for the long term or keep up with forever, it won’t work for you. Often times, people try these diets for a short period of time but they get tired of the rules or find that it doesn’t fit their lifestyle so they quit the diet and gain back double what they lost. That happened to me a long time ago at the very beginning of my journey when I tried the Mayo-Clinic Grapefruit diet.

      Talk to your doctor and your son’s pediatrician and ask if they would agree that the Paleo Diet would be beneficial for your lifestyle and medical needs. I hope this helps!

      ~Ki

  2. Getting success out of weight loss programs has a lot to do with accountability and it’s one thing that I can never seem to accomplish right. I am impressed that you actually publish your progress online. If it’s me, I wouldn’t dare do it. It’s a problem that needs to be fixed and I am interested to know what type of program you are using for this. Thank you.

    1. Hi Cathy,
      Totally! I am a firm believer that the first step on the weight loss journey needs to be accountability. We absolutely have to hold ourselves accountable for our own diet and exercise. If we eat garbage, we need to own it and understand that eating garbage will not progress the journey. As far as programs go, I’m not using any specific program at this time. So far, I’ve been focusing on increasing my activity level and tracking my diet and exercise.

      By tracking, I’m able to see where I’m going wrong both in my diet and in my exercise (or lack thereof). I’m able to see that I’m consuming more calories than putting out and consuming the wrong kinds of calories, etc. Only then can I begin to fix things, right? I’m not the type of person to stick to any specific program until after I’ve done a lot of research to make sure it is most effective for me. I like variety in my life so I don’t get bored. But I will definitely be writing future posts to share any programs I do try and how they worked for me.

      Thanks for the feedback!

  3. I am a person that wants to build good habits, and get rid off some bad ones… I have been trying to exercise and eat healthy every single day, to be honest, the process was a lot of harder than I thought. The journey was worth it, though. I bothers me is that I have some bad habits. I would like to know if there is a way to ged rid off bad habits

    How can I get rid off a bad habits quickly?

    1. Hi Fredery,
      I think we all have some bad habits we’d be better off without. What I’ve found is that the most effective way to get rid of bad habits is to replace them with good habits. For example, I stopped smoking last year. There are two consistent things in play with smokers, their hands holding the cigarette and their lips performing the inhale. I found that by replacing those two activities with something else like coloring to keep the hands busy and chewing gum to keep the mouth busy, I didn’t feel the need to light a cigarette.

      That said, I had tried to quit smoking many times before and it was never as easy as it was this last time. The thing that made it happen this last time was my mindset. I truly, honestly made the decision to quit smoking for my own health. Once I did that, quitting the habit was easy. So my advice to you would be to evaluate the reasons behind quitting those bad habits and make your health and safety the top priority.

      I hope this helps and I wish you the best of luck in getting rid of them!
      ~Ki

  4. Hey Ki, I absolutely love your way of giving yourself points for literally every activity your perform during the week. Can I ask: why did you start this system, is it so you would not loose motivation? It’s just that I struggle with tiredness (and that’s something I need to find the time to make a doctor’s appointment to address with the professionals), but I also regularly feel,overwhelmed with chores to do. I was just talking to my husband about this a few days ago, and we found we both felt the same: for every box we tick in our To-do list every day, there are another 3 items appearing on the list. And that’s also what makes me fell so exhausted.

    I also wonder whether you have devised this point based system yourself. I’d be grateful if you could point me in the right direction. I really think I could benefit from keeping track of my activities on a daily basis.  Thank you ☺️

    1. Hi GiuliaB,
      Thank you for the feedback. Beck actually created this challenge to help each of us motivate ourselves to set and accomplish goals. The idea behind the challenge was to create new, healthy habits and hold ourselves accountable for doing so. I understand the tiredness, Hon. I’m a disabled veteran with a bad back and Rheumatoid Arthritis, it wears on me. I’m also B-12 deficient and I’ve found that when my B-12 levels are low, I get real tired and unfocused, maybe something worth asking your doc to explore. Your routine lab tests would show your B-12 levels. Although, there are many things that can cause tiredness, I’m sure you’re aware.

      I also understand the feeling overwhelmed. Keeping lists has helped me to not feel as overwhelmed as I see my list dwindle down as I complete things. Sometimes new things do need to be added. I try to counter balance that by completing a few tasks that are quicker and/or easier than the rest. On the really hard days, I will make a plan to alternate what I work on and mix in some fun stuff. For example, I like to color as a stress reliever. So when I’m just not feeling like doing things, I will allow myself to take turns coloring and working tasks. So for every task I complete, I will give myself an hour or so to color before starting the next task.

      Beck and I did devise the point system ourselves for the November challenge. We needed a way to guage whether we did well on the challenge or not so we decided a point system would be the most effective way. Perhaps you and hubby could devise a point system for your lists and reward yourselves after a certain amount of points are earned? Of course the trick to that would be to keep each other honest and only reward if you truly did accomplish. 😉

      Anyway, however you decide to do it, please do stop by and share with us what you found most effective! We wish you the best of luck!
      ~Ki

  5. I find  this site to be a great motivator not only for fitness and well being but also for time management. This is something I struggle with all the time.  Seems like there is not enough time in the day to do everything I want to do.  Setting up goals and rewarding yourself with points is a great idea to get started.  I will be going through your site for more tips and advice. Thanks

    1. Hi Pardeap,
      Thanks for the feedback! I agree, it often feels like there’s not enough time in the day to do what I need to get done. I’ve found that making lists helps a great deal because it allows me to keep better track of what can done and check things off as I complete them. I’ve found that since I started doing this, things don’t seem to be so overwhelming.

      I hope you find a bunch that helps!

  6. I must admit that I’m impressed by the detail that you log about your day. I’ve begun to write things down but I have not considered a point system until I just saw yours.

    Is there a bonus system under your plan that accounts for when you do more than you planned for? For example, when you have several social outings in a month, but had only planned for two, are there extra points to be awarded inthat category?

    Do you re-evaluate these accomplishments by averaging them…let’s say monthly in case you miss your twice weekly dog walking one week, but do 3 per week the next two weeks, so is there a way to come out even at the end of a month if you’ve had a cruddy week?

    I love what you’re sharing!

    1. Hi John,
      The point system was a product of this month’s challenge which Beck thought of. I did give myself extra credit when I accomplished things beyond what I had set as goals. So being social, for example, gave me extra credit points that brought my grade up from the days that I missed household chores or work related goals. This did help me come out ahead at the end of the month, yes.

      This was just a 1 month challenge so it was the only time I awarded myself points for accomplishing what I wanted. I typically have a checklist sort of page that I call my “Daily Docket” and I have that in my planner to check things off as I do them.

      Thanks for the feedback!

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