goal

30 Day Shift Adjustment

Posted on by keepingupwithkate91

If you read yesterday’s post you read that I’ve been re-energized after reading The Shift by #ToryJohnson.  And btw I heard today it is #1 on the Best Seller’s List.  

One of thing I noticed that helped Tory on her journey was writing her goals down. Now this is nothing new, but what I liked that she did was – write it on an index card.  So that is just what I did yesterday – a little more later as to what I have on it.

For more than a year I’ve been focusing on the following:

  1. Eat 3 meals per day – this is a well balanced meal with protein, carb and veggies.  No more than 30 carbs per meal – and enough protein to get me to the next meal.  And we’ve adjusted the carbs down to ~25 per meal (and no bread with breakfast) (and I bet most days I’m much lower than that per meal)
  2. No fruit – I’m carb sensitive
  3. Drink 60 – 80 ozs of water per day.   I’ve added some hydration tabs as my last two blood tests have shown that I’m dehydrated – I sweat a lot when I work out.
  4. Limit desserts and sweets in general
  5. Exercise 3 xs per week
  6. Enjoy my food – so I don’t eat stuff I don’t like!

As I mentioned earlier, I decided  yesterday to create a 30 day plan starting to see if tweaking the above would show any changes to my weight loss (it has kind of slowed down over the last 5 weeks).  One of the things Tory did was go cold turkey not having things.  I’ve always been fairly flexible as I don’t want to feel like I’m missing out on things.  However, I’m curious for one can I do the following and two does being so strict make a difference?  Time will tell.

  1. Water, Coffee or Tea only – no Diet Pepsi and no Diet Dr. Pepper.  I really don’t drink a lot of soda but I can tell you the next month I will be tempted with some work and personal travel.
  2. No bread at breakfast – I know this is in the above; however, I’ve been known to make exceptions – especially when I’m finished with my 6 week nutritionist appointment – I use it as a reward and know better than to use food as a reward! 🙂
  3. Limit my AM coffee routine to 2 cups per morning – and if I want a 3rd cup it needs to be black.  I enjoy light cream in my coffee.
  4. No dessert
  5. Exercise 4xs per week or more!
30 Day Shift Adjustment Plan

30 Day Shift Adjustment Plan

I’ll keep you posted on my progress.

Good Morning FALL!

Posted on by keepingupwithkate91

Good morning FALL! Week 1 of the Fall Transformation is in the books. I’m feeling great! Attained my attendance goal for week 1.

We have accountability goals for each day. I’m doing well…so a really good week.

I’m adding another goal for the 6 week fall transformation…push-ups! On Sunday, I’m going to set my baseline. What is the baseline? I need to count how many good form push-ups I can do in 1 minute. From there I will set my 6 week goal (at that point 5 week).

Happy Friday!

Transformation Accountability Log: 9/19 – 10/28

Posted on by keepingupwithkate91

My goal for the 6 week fall transformation is Attendance! I have a knack for talking myself out of not going at 5 am (my class is 6 am). I’m very convincing at that hour! I need to remember that I’m doing this for myself and no one else.  Anything worth it –  is worth the hard work!  This blog is dedicated to me holding myself accountable.

  • 9/19:  Day 1 in the books:  DONE!!
  • 9/21:  Day 2 DONE!  10 circuits / 20 reps – timed 20 minutes.  Goal:  30 – Actual 21
  • 9/22:  Non-bootcamp activity:  Yogalates – combo of yoga / pilates…lots of strecthing
  • 9/23:  Day 3 and Week 1 DONE and in the books!!  Feeling fantastic!!
  • 9/26:  Day 4 and the start of Week 2 DONE!  Today was a day that I could’ve rolled over and stayed in bed.  I didn’t!  I felt great right after, but was a bit tired in the AM.
  • 9/28:  Day 5 in the books.  Again hard to get up this AM (but not as hard as Monday).
  • 9/29:  Non-bootcamp activity:  Yogalates – combo of yoga / pilates…one of my favorite poses – the corpse – very relaxing!
  • 9/30:  Day 6 – mission accomplished…Week 2 DONE! (first time hitting the snooze and I actually needed the alarm…I usually either get up before or turn off the alarm completely).  Happy Friday!!
  • 10/3:  Day 7 – no bootcamp today due to a sore knee (started last week) – really bothered me yesterday and today.  I did notify my trainer and she encouraged me in the future to come to bootcamp and we can modify my workout.  I agreed.  I just completed an 11+ minute circuit (so about 1/3 of what I normally do)
  • 10/5:  Day 8 – back on track – icing the knee
  • 10/6:  Day 9 – Sunrise Yoga! 🙂 & Yogalates (normal Thurs evening class) (after the day I had today I needed both sessions! 🙂 )
  • 10/7:  Day 10 – Done and in the books!
  • 10/10:  Didn’t make it this morning
  • 10/12:  Didn’t make it this morning (did not sleep well at all last night) (felt like I was up every hour on the hour)
  • 10/15:  Made it to the 5 am class as it was a busy, busy, busy day at the office
  • 10/17:  Didn’t make it due to sleep deprivation from the weekend.  I did not make myself a priority regarding hydration on Sunday and I really felt it Monday morning.  I had planned to go to the 9:30 am class since I was off.  Not going was a poor decision on my part…I let the negative self talk over rule my better judgement.
  • 10/19:  Done!  Back on Track!! 🙂  Loved the circuits today (even the dreaded cardio)!
  • 10/21:  Done!
  • 10/24:  Done – Last week of the transformation
  • 10/26:  Done!  1000 Rep Challenge and Yogalates Class
  • 10/28:  Done – The Great Pumpkin Charlie Brown Workout