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    VALKYRIA-   37,303
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Weekly Goal Tracking (Week 7 of 12)


Saturday, November 17, 2012

[x] Walk #1 (1.5 miles and stretch) - Monday
[x] Walk #2 (1.5 miles and stretch) - Tuesday
[x] Walk #3 (1.5 miles and stretch) - Friday
[x] Run/Walk (1 mile speed intervals and stretch) - Saturday
[x] Jillian Michaels 30 Day Shred - Monday
[x] Yoga - Monday
[x] Clean the living room / stairs - Saturday
[x] Water Change for Fish Tank -Tuesday
[x] Stay in Calorie & Protein Ranges Day #1 - Monday
[x] Stay in Calorie & Protein Ranges Day #2 - Tuesday
[x] Stay in Calorie & Protein Ranges Day #3 - Wednesday
[x] Stay in Calorie & Protein Ranges Day #4 - Friday
[x] Stay in Calorie & Protein Ranges Day #5 - Saturday
[_] Stay in Calorie & Protein Ranges Day #6
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Bedtime Routine Streak: 1 days
24+ glasses of water Streak: 1 days
10 min fasted morning cardio Streak: 1 days
No-delivery No-restaurant No-drive thru Streak: 1 days

Week 7 lbs lost (Nov 18 - Nov 24): 0.8 lbs
Total lbs lost (Oct 8 - Dec 31): 7.2 lbs

Weekly Preview:
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I will not let Thanksgiving ruin me. I'm banking 2600 calories for that day just to be safe, and I will stay in range and have a loss this week.

I started a little accountability system with a Sparkfriend of mine, using a spreadsheet to estimate our weekly deficits and track our calories in/out and workouts, water, etc. It is really fun! I am excited to see what both of us can achieve between now and Dec 31st~

I am having some hip pain, especially on my right side. I think it's my piriformis. This week I will be focusing on stretches and yoga to help relieve tension there.


Piriformis muscle

Piriformis Stretch

Piriformis Stretch

Half Spinal Twist

Pigeon Pose


Weekly Review:
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Each day this week, I've started my day off with at least 10 min of fasted, moderate-intensity cardio, followed (an hour later) by a healthy breakfast and a cup of Matcha green tea.

Matcha gives me a gentle caffeine boost (70mg/cup). It's full of antioxidants, and it makes me feel quiet, serene, and rejuvenated. Often, I will take a few minutes to meditate or do yoga, which really helps me feel centered and stress-free, allowing me to focus on my daily goals. Coffee works, too, but matcha is a nice change of pace.

Water -- I started out with a goal of 16+ glasses per day... and as I drank more, I found myself wanting to keep drinking more and more. Eventually I was aiming for 20+ glasses, and now I am aiming for 24+ glasses. The more I drink, the better I feel, and my body has dropped the extra water weight it was carrying around because it knows I will provide it. I guess being over 6' tall and weighing this much, I just need more water than most people, and that's ok! It also helps me eat less :)

Thanksgiving sucked :( I ate / drank too many calories.. but that's ok. I am getting back on track. I want to lose 10 more lb before the new year!
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Member Comments About This Blog Post:
MIDNIGHTER1 11/20/2012 6:19PM

    It is good to have a friend to keep you accountable. I accepted a challenge this month to do 350 crunches a day and to ride my spin bike the length of Illinois in 30 days. We check each other daily. It is fun to push each other.
Thanksgiving is going to be difficult but not hard. I wish you luck. The tea sounds nice.

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KIPPER15 11/17/2012 9:03PM

    Great plan. Those are good stretches, go slow and don't over do it or it hurts more, speaking with experience! emoticon

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PATTYKLAVER 11/17/2012 10:22AM

    You have a great system going. Good for you and good luck.

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BOOKWORM27S 11/17/2012 9:04AM

    These stretches really do help hip pain. I had terrible sciatica during my pregnancy, and these stretches really helped me out.

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EUEK098 11/17/2012 8:34AM

    emoticon Jamie, keep pushing.

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WELLNESSME09 11/17/2012 8:24AM

    emoticon hope all works out for you! emoticon

Comment edited on: 11/17/2012 8:25:05 AM

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AMCLELLAN 11/17/2012 7:46AM

    emoticon

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MIRAGE727 11/17/2012 7:17AM

    Outstanding! Stay Strong!
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RAPUNZEL53 11/17/2012 7:00AM

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