Ki’s Progress – Week 9
Goal #1 – 7-Day Average of 2,500 Steps – Since my aircast boot is no longer supporting my leg, my goal for last week was reduced to a 7-day average of 2,500 steps. The idea is that I want to continue the habit of being active without risking further injury while my leg still heals from being broken.
That being said, I did achieve my goal. While I did not get 2,500 steps every single day, I did achieve my goal by getting a 7-day average of 3,216 steps. I think it is important to listen to our bodies. I still have some pain and swelling in my leg so I took it easy when I felt I needed to. Goal accomplished!
Goal #2 – Diet Log – My diet goal for this week was to watch my calorie counts closely to ensure that I did not have another low calorie day where I did not eat enough. I also eliminated soda from my house, but not quiet from my diet. There was only 1 day that I had more than 1 soda per day. That’s pretty good.
I succeeded on this goal this week…maybe a little too much. There were 4 days this week that I was a little over my daily goal. That’s not what I intended. I need to leave a little deficit there in order to lose weight. But my goal was to consume more than 1,000 calories per day at least. So I mostly succeeded on this goal this week.
Goal #3 – 30 Min. Cardio / 3 days – My exercise goal this week was to get at least 30 minutes of cardio on 3 days this week. Since my leg is unsupported, I’m working my way back up to my normal activity levels…but slowly. I want to let it heal and be gentle on it until it is fully healed.
I accomplished cardio for 30 minutes only 1 day this week and 21 minutes on 2 days. So I didn’t really meet my goal this week on exercise. I am listening to my body though and that’s the important thing so while I did not meet my goal, I’m not considering this a failure.
Goal #4 – 4 bottles of water per day – I’m still struggling with the water goal. I got 4 bottles of water in on 2 days this week. I consumed 3 bottles on all the other days which is a definite improvement from previous weeks.
I’m almost completely caffeine free and will continue increasing my water intake and kick the Mountain Dew habit for good. I am determined to do it, I’m so close. I didn’t meet this goal this week but I improved it, I’m happy with that.
Goal #5 – 7 hours of sleep per night – I came SO close to meeting my sleep goal this week! I definitely did much better than previous weeks.
My motivation for this goal comes from this month’s Fitness Challenge with Team Sloth. We set our sleep goals and the person who meets their goal the most this month wins.
My weekly average was 7 hours and 17 minutes of sleep. That’s great for me! And there were only 2 days that I didn’t get to bed before midnight, both weekend days. So I technically didn’t succeed on this goal but I definitely improved significantly. I’m stoked.
What’s Next?
My goals are changing significantly this week as there are several factors playing into them. More on that later.
Goal #1 – Since I was able to easily achieve a 7-day average of 3,216 last week, I am going to increase my goal for this week to a 7-day average of 3,500 steps. I will still take it easy when I feel I need to but will try to increase my activity just a little.
Goal #2 – This week I am going to continue with no more than 1 soda per day (but only because I had one today). I still am not keeping soda in the house, I just happened to grab one while I was out today. I am also going to try to stay between 1,000 and 1,500 calories this week. No more and no less.
Goal #3 – My goal this week will stay the same: to do at least 30 minutes of safe cardio 3 times this week to see how my leg feels about it. I will increase this as the pain and swelling decrease.
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 week I will aim to be in bed before midnight each weeknight. With September’s Fitness Challenge being a sleep challenge, I will need to really focus on this goal. I will also call the sleep specialist to begin dealing with the sleep apnea issue.
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
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