Week 30 was not as strong as I would have liked. I faced several challenges. Time was limited, celebrations were attended, allergies were acting up, and my “trick ankle” has been particularly tricky. To put it in a word, it has been a “weak” week. I have felt weak in every way. Early on when I went for the 1st outdoor run, my breathing became almost asthmatic in nature. It was shallow, fast, and very raspy. I did not make it through the entire mile without walking. I ended up taking allergy medicine most evenings which made for deep sleep but left me feeling tired all day. Even with the indoor running it seemed like all I could do to get in each mile. I’m not sure if it was the allergies, the medication, or some combination thereof but I just wanted to sleep more than anything. Even the gym sessions took so much more to get through. By the end of my Thursday session my trainer was noticing that I was treating my “bad leg” differently, not trusting it. I hadn’t noticed really, but it was a little uncomfortable as it often is. By the time I tried to run Thursday afternoon, there was no question I had aggravated the old injury. I still ran, but it wasn’t very pleasant and I did not run any more last week. I only got in 4 of my planned 10 miles. My weight was up each morning when I weighed and the energy kept going down, so it was hard to get motivated to try to compensate. I did not watch calories closely either, just kind of making it through. Somehow, even though I should totally know better, my water consumption went down taking in a lot of coffee and even splenda sweetened cola to prop up and not fall asleep at work. Housework, workouts, and psyche all suffered. I hate energy slumps. To make things worse I had run out of the raspberry ketone and metabolism boosting multivitamins and went without them for several days. My weight on the weight tracker is now higher than it needs to be to stay on track to meet my goal weight by 12/31/2012. I can’t afford to just sit around and wait for the energy to return.
In assessing last week’s efforts I see lots of areas that need to be fixed as I go into next week. I tried to honestly view all that wasn’t working this week. I need to be on track with suppliments, be more dilligent in food journaling, drink more water, and re-think my exercise in a way that I will get everything in even if the pain and energy slump continue. Next week is PMS week, so there are likely to be some energy issues even with the other things aside. I also have to make up for lost ground so I need to up my cardio. An equation that has always worked for me is 4 miles of cardio per day plus less than 1500 calories = weight loss. As long as I diligently stick to that, I lose weight. With this in mind I have decided to set my cardio goal at 20 miles but not dictating type. If the ankle or alergies give me trouble, I can do stationary biking or eliptical training in the air conditioned gym. If I am feeling low on energy I can get it done in bits, a mile in the morning, a mile at noon, and a couple of miles in the evening. I do hope the supliments, the water, and maybe a change in allergy medication will help with the energy though. I wish energy and success for you too!
Stepping Stones for Success – Week 31
Goal: “To weigh 135 lbs by 12/31/2012. (That is a loss of approximately 40 lb in 1 year).
Action Steps: I will limit my calorie intake to 1400 calories a day, continuing to focus on good nutrition in my choices. I put in 20 miles of cardio exercise. I will also do two 30 minute weight training sessions. I will officially weigh in once this week, marking my progress on the Weight Tracker tool.”
1. Plan Weekly Menu (See Plan To Eat Fabulous Foods.)
2. Grocery Shop (See Stocking The “New Me” Pantry.)
3. Refill Snack Basket (See The Real Food Fight .)
4. Weigh In (See Weigh In Wednesday.)
5. Organize Outfits and Gear (See Get Your Rear In Gear.)
6. 20 miles of cardio
7. 2 or more Weight Training Sessions (10 Ways to Increase Your Metabolism)
8. Give myself 3 “Get Out Of Diet Guilt Free Cards” or one Splurge Meal.
9. Enjoy a Rest Day. (See Balance.)
10. Grade Last Weeks Efforts (See A for Effort.)
11. Assess Past Week’s Efforts (See Assess for Success.)
12. Create next Stepping Stones Sheet
Morning Weight: ______ Evening Weight: ______
Raspberry Ketone? ___ Vitamine B? ___ Vitamin D? ___
Gram of Fiber? ____
Servings of Water: ____
Affirmations? Yes / No
Bedtime: —————— Wake Up Time: ———————
Did You Eat Frequently (Approximately Every Two Hours Until After Dinner)? __________
Jogging – Miles: ____ Minutes: _____
Weight Training? _______
Other Exercise? ________
Total Calories Consumed:_________ Total Calories Burned: __________