Sunday Stats – Week 7

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Ki's Progress - Week 7

Goal #1 - 15,000 Steps per day for 6 days - So this goal was a little tricky to decide on a pass or fail this week.  I did not get 15,000 steps for 6 days, I did get them for 5.  But my 7 day average for the week was 19,915 steps.  Therefore, I am not going to count this goal as a failure for the week.

The motivation from my steps this week came from the August Fitness Challenge that Beck and I are doing.  Friday night, Beck and I went and took a cemetery tour which was a 2 hour tour where we mostly stood in one place which allows blood to pool in your feet.  My feet were absolutely killing me.  When I got home, the swelling in my foot was a definite show of anger so I decided to take it easy during the weekend and let it calm back down.

Despite missing my goal on Saturday, my average for the week made up for it, I am proud of my activity level this week.

Steps Week 7
Steps Week 7

 

Goal #2 - Diet Log - My diet goal for this week was to stay away from all of the junk food and start preparing healthy meals and also to cut down my soda to 1 per day.

I did prepare healthy meals, however, I increased my soda intake per day by 1 which meant about 3 sodas per day almost every day.  Not happy with myself on that.  I need to kick the caffeine badly.

The other thing that went wrong with the diet this week was a huge deficit.  I ended up with a 2,100 calorie deficit Tuesday!  That large of a deficit is very unhealthy.  This happened because of the activity level that day and the fact that I ate very little.

The whole reason I count calories is because I have a real bad habit of not eating enough.  When you don't eat enough, your body stays in starvation mode and stores everything you eat as fat because it doesn't know when you will provide it's next meal.  Not healthy.

While I'm not beating myself up over this slip up this week, I cannot call it a successful week for this goal.  I absolutely must ensure that I eat enough to maintain my activity levels.  That's the bottom line.  If I fail on that, I fail on the diet goal.

Diet Week 7
Diet Week 7

 

Goal #3 - 30 Min. Cardio + Bodyweight Routine - My exercise goal this week was to get at least 30 minutes of cardio at least 5 days this week and to complete my bodyweight exercises 4 days this week.  Sadly, I failed this goal as well.

I did get my cardio in 5 days this week.  Most of that was walking but I also did complete a couple of Rockin Body cardio routines.  However, for the first time in my life, I saw a huge difference in performance after the big calorie deficit.

Wednesday when I attempted the bodyweight exercises, I couldn't even complete the first set.  The difference between how I felt Monday and Wednesday was astronomical.  Wednesday, I was weak and shaky all day long.  My muscles did not have the energy to get through even the first set and I gave up on the second set.  This goal was not successful this week.


Bodyweight Exercises

  • Goal is 2 Sets of Each:
    • 20 Negative Pushups
    • 10 Diamond Sit Ups
    • 10 Superman
    • 10 Hollow Rocks
  • Monday:
    • Set 1 -
      • 10 Negative Pushups
      • 10 Diamond Sit Ups
      • 10 Superman
      • 10 Hollow Rocks
    • Set 2 -
      • 10 Negative Pushups
      • 6 Diamond Sit Ups
      • 10 Superman
      • 10 Hollow Rocks
  • Wednesday:
    • Set 1 -
      • 5 Negative Pushups
      • 6 Diamond Sit Ups
      • 10 Superman
      • 8 Hollow Rocks
    • Set 2 -
      • 2 Negative Pushups
      • I. Gave. Up.

Cardio

  • Monday - Rockin' Body - Booty Time - 30 min. Cardio
  • Tuesday - Rockin' Body - Rock It Out - 45 min. Cardio
Exercise Week 7
Exercise Week 7

 

Goal #4 - 4 bottles of water per day - I'm still struggling with the water goal.  I got 4 bottles of water in on 3 days this week.  Three other days I consumed 3 bottles of water and one day I only consumed 2.  This is a hard goal for me as I'm just now learning to tolerate water.  But I will keep working on this one.

Water Week 7
Water Week 7

Goal #5 - 7 hours of sleep per night - I'm still struggling with the sleep goal as well.  The biggest problem I'm having is that my bladder doesn't last 7 hours most nights so I'm waking up when I have to use the bathroom.  I'm also not going to bed early enough.  Let's face it, a 38 year old RoadRunner that has to get up for work in the morning should be in bed asleep before 2am.  I'm not as young as I once was.  I can't do it anymore.  Body needs sleep.  My average sleep for this week was almost 6 and a half hours.  That's pretty close but not quite there.  I'll keep working on this.

Sleep Week 7
Sleep Week 7

What's Next?

I'm not changing my goals too much this week as I didn't really meet them.

Goal #1 - My step goal is changing.  I'm going to stop focusing on how many days per week I met my goal and start focusing on my average.  We all know that some days are better than others.  So for this week I'm going to step it up a little and aim for a 7-day average of 20,000 steps.  Based on last week, this is totally achievable.

Goal #2 - I will focus on my calorie counts this week to make sure I do not have another high calorie deficit.  While some deficit is good, I need to eat enough to maintain my activity level.  I will also reduce the soda intake again to no more than 2 per day.

Goal #3 - My exercise goal for this week is to complete at least 30 consecutive minutes of cardio at least 5 times this week and to complete the bodyweight exercises 4 times this week continuing to improve my repetitions, the same as last week.

Goal #4 - Again, I will continue trying to get 4 bottles of water in per day.

Goal #5 - I will also continue trying to get at least 7 hours of sleep per night.  This is a really hard goal for me to accomplish but I will get there.  This week I will aim to be in bed before midnight each night.

 

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

P.S. If you'd like my free weight loss progress chart 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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