Monday, July 27, 2009
Goals for 7/27 - 8/2
“Never neglect the little things. Never skimp on that extra effort, that additional few minutes, that soft word of praise or thanks, that delivery of the very best that you can do. It does not matter what others think, it is of prime importance, however, what you think about you. You can never do your best, which should always be your trademark, if you are cutting corners and shirking responsibilities. You are special. Act it. Never neglect the little things.” Og Mandino
I failed miserably last week in meeting my goals. The thing I love about blogging is your are accountable for the good days and the bad and last week there were plenty of bad days! I only ran twice and I got in one good bike ride.....that is all!!! My knee was NOT feeling well and even then I did not do my PT exercises as I should nor did I use my foam roller every day. I need to make using that roller a number one priority. I cannot expect my knee to feel better if I am not doing everything I can to help the situation. Even though last week i did not reach my goals, I feel on top of the world! I have never felt happier and I am so pleased with my body and how my weight loss is going.
This weekend I was featured as a Former Fat Girl of the Week on a fellow weight loss blogger!!! You can see my before and after pics and read the blog by clicking HERE....
I was so honored and seeing my pictures on another page gave me a MUCH needed dose of Monday motivation!!
My plan for this week is as follows.....
Goals for the week of 7/27- 8/2
1. MUST do PT exercises twice a day
2. Use my foam roller 3 times a day
3. Ice 2 times a day
4. Drink 1 gallon of water a day
5. ST Upper body 3 times
6. Complete 8 miles of running, and 7 miles of walking - 15 miles total
7. Bike 20 miles for the week
8. Complete 200 pushups
9. Log foods each day and maintain at least a 500 caloric deficit
10. Burn 2,000 calories for the week
Workout schedule for the week -
Monday - Rest knee - day off
Tuesday - Run 3, Walk 3 miles
Wednesday - Bike 10 miles, ST
Thursday - Run 2 miles, Walk 2 miles
Thursday - Bike 10 miles, ST
Friday - Run 3 miles, Walk 2 miles
Saturday - Day off
Sunday - Day off