Kelly’s Week 4

Kelly’s Blog

So, this week started out great – shoulder workout, plus a 10 mile bike ride, then Tuesday a leg workout, plus Pilates & Kickboxing, Wednesday I worked out with my girlfriend and then painted a room….then Thursday!! WHAM!!!! I went for a walk on Thursday and my right knee gave out and I haven’t been able to walk very well since. It is a very defeated feeling, but I didn’t head straight for the refrigerator or pantry…sooooo…that is good. The pain level is about where it was two months ago (back to not sleeping well). But, I am not going to let it get me down. I am just going to keep doing what I can and make sure that I am completely on point with my diet. Yesterday was my cheat day and even those are going pretty well now. I am always consciously thinking about what I am eating. I haven’t been journaling lately, but I probably should go back to that at some point.

As for working out, I used Thursday and Friday as rest days and even though my knee still hurts today I am going to get in my back and arm workout this weekend. I may have to rest Monday before I do my shoulder workout. Guess I will see how I feel.

I lost 1.4 pounds this past week, and although I said last week I knew it would slow down I am still mildly disappointed. In the past, I would probably let that derail me…but not now. I am working toward a goal and progress is progress regardless of the amount. However, it has been super humid here. Because of that and a few other things, I am retaining a little water right now (I can feel it in my wedding ring). I am hoping by next week the bloating will subside a bit. I am still on track to be in the 140s (even if it is 149) by the time I leave for the beach on August 4. I am not too worried about staying on track for vacation, because we are renting a house and I can buy the food I eat here at home, plus I still plan to work out every day.

Have a great week! Hopefully, I will be walking and doing cardio again by the beginning of next week.

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Given that Kelly has a very active lifestyle and continues to maintain that level of activity, adding the resistance training on top of all that, I’m glad she rested towards the end of last week. Her knee has been an issue even before we began working together. The last thing I want her to do is suffer from ‘over training’ or rather too much that would exacerbate her former injuries.

I’m pleased she gets that her diet needs to remain the same; eating habits are truly a lifestyle so they shouldn’t go down the drain just because you have to take a few days off from working out! As for her weight loss–1.4 lbs is great! I need to keep my little ‘scale-a-holic’ in check as losing more than that is actually NOT a proven success factor in permanent weight loss! Usually people lose a larger amount of weight up front because they are severely cutting calories and a vital macro-nutrient (carbohydrates) out of their diet for a short span of time…BAD idea! When the body does that it flushes water from the body—usually resulting in a less than optimal hydration state for the cells—then begins to tax the kidneys and longer term will cause ketosis. Once ‘normal’ eating is resumed…the weight slowly but surely, goes back on—period!

I’m hoping that she’s being mindful of hydrating herself. Incidentally new standards that are provided by the National Academy of Sports Medicine are 125 oz. for men and 91 oz. for women! So drink up!! And until next week—stay focused Kelly…!!

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