Michele's Kick Butt Plan

[Michele]

Progress Update

I lost almost a pound and my bodyfat went down slightly. I am pleased with the results as my back is still not 100% so my exercise is not where I want it to be but with time that will change.

Dec 31 to Jan 6th Goals:
1. Move forward with my back recovery. Make appointments ASAP to help solve the problem. Done
2. Exercise 6 days this week. Not sure if I will do strength training as my back is funny at times but I know I can do walking and yoga so I will at the very least do that. Done - did cardio as back still sore
3. Plan next weeks food on my weekly meal planner spreadsheet. Done
4. Focus on not making my daily meals repetitive. I will mix it up more. Done

Jan 7th to 13th Goals:
1. Move forward with my back recovery. Do all exercises suggested by my Physiotherapist.
2. Exercise 6 days this week. Not sure if I will do strength training as my back is funny at times but I know I can do walking and yoga so I will at the very least do that.
3. Plan next weeks food on my weekly meal planner spreadsheet.
4. Focus on not making my daily meals repetitive. I will mix it up more.

I know last weeks goals are the same for this week. I want these goals to become a habit so I am repeating them.

[photogirl67]

good job, well done!

[Rob]

repeating goals if fine - I do it all the time. If it works, it works

[Michele]

Update:
My weight stayed the same but my body fat went down by 1%. My back is getting better so I plan on doing light cardio again.

Jan 7th to 13th Goals:
1. Move forward with my back recovery. Do all exercises suggested by my Physiotherapist. 90% of the time I did my physio exercises
2. Exercise 6 days this week. Not sure if I will do strength training as my back is funny at times but I know I can do walking and yoga so I will at the very least do that. My back was sore with all of the exercises I did for physio so I did cardio twice this week.
3. Plan next weeks food on my weekly meal planner spreadsheet. DONE
4. Focus on not making my daily meals repetitive. I will mix it up more. It was a hit and miss on this one. I didn't follow my meal plan exactly this week.

Jan 14th to 20th Goals:
1. Do all exercises suggested by my Physiotherapist.
2. Walk or do yoga 6 days this week.
3. Plan next weeks food on my weekly meal planner spreadsheet.
4. Focus on not making my daily meals repetitive. I will mix it up more.

[Michele]

Update:

I lost 5.4lbs this week and my body fat stayed the same. I was a bit surprised by not losing any weight last week as I stuck to my plan. I am assuming some of the weight loss is from the week before (as maybe I was retaining water or something).

Jan 14th to 20th Goals:
1. Do all exercises suggested by my Physiotherapist. Did about 80% of the exercises. I strained my back at the gym so I laid low for a few days.
2. Walk or do yoga 6 days this week. Did about 4 days this week then strained my back so stopped until back felt better. I sped up my walk which I think my back was not ready for.
3. Plan next weeks food on my weekly meal planner spreadsheet. Done
4. Focus on not making my daily meals repetitive. I will mix it up more. Had some unexpected personal stuff come up and I found I reverted to my old ways. I'd say the last couple days of the week, I ate same 5 meals.

Jan 21st to 27th Goals:
1. Do all exercises suggested by my Physiotherapist.
2. My back feels better so I will walk or do yoga 6 days this week.
3. Plan next weeks food on my weekly meal planner spreadsheet.
4. Focus on not making my daily meals repetitive. I will mix it up more.

I still struggle some days with the above goals so I am repeating last weeks goals. I ate healthy this week. Absolutely no junk food.

[onesmartcookie]

No junk food! Way to go!

Exercising!

Go girl go. You rock!

[Michele]

Thanks OSC

[Rob]

WAY TO GO MICHELLE!

my guess is that the body fat reading is just out... water, poo etc.

it's semi-accurate most of the time, but can fluctuate for sure. I'm absolutely for spending the night before my weight in without salt, no alcohol etc to make sure my sodium balance is as near normal as possible.

I'm SO HAPPY that you dropped pounds this week

[Michele]

Thanks Rob. It feels good to finally be making some real progress. It definitely is a motivator!

[Michele]

Update:

I lost 2.4lbs this past week and .2% body fat.

Jan 21st to 27th Goals:
1. Do all exercises suggested by my Physiotherapist. Did 50% of them
2. My back feels better so I will walk or do yoga 6 days this week. 80% complete
3. Plan next weeks food on my weekly meal planner spreadsheet. 100% complete
4. Focus on not making my daily meals repetitive. I will mix it up more. I find this one a challenge. I did pretty good at it but I want to do better so I am repeating it next week.

Jan 28th to Feb 3rd Goals:
1. Do all exercises suggested by my Physiotherapist.
2. My back feels better so I will walk or do yoga 6 days this week.
3. Plan next weeks food on my weekly meal planner spreadsheet.
4. Focus on not making my daily meals repetitive. I will mix it up more.

I still struggle some days with the above goals so I am repeating last weeks goals.