Disclaimer: For those new to this blog, I have committed myself to lose 40 pounds in 2011, hence the #40in2011 Challenge, and weekly I will post progress towards my objective. This report covers progress through week 4 of 50.
Howâ€™d I do? (The Outcome Goal) This week sucked. Let’s just put it out there. No change up or down and I should thank my lucky stars that I didn’t give anything back by adding weight. Week four began with me not even having time to post my Week 3 report – I lost one pound that week by the way, bringing my year to date total to 6.5 pounds lost. Not too bad but then in Week 4 all forward progress skidded to a screeching halt due to my trip to Connecticut, firefighting work hours, the Northeastern Snowstorms, missed workouts, dinners out on Friday and Saturday night with friends and multiple days of traveling, including an 11-hour drive from NY to Ohio yesterday. Suffice it to say that I’m thankful that I didn’t gain weight this past week.
The rest of the report focuses on my process goals where I use three levels of performance measures. Less than Expected, Met Expectations and Exceeded Expectations. My grade?
Overall, for week 4 I gave myself a self assessment of Less than Expected. As you can see from my report card below, there are a whole lot of holes. Let’s jump into particulars.
My year to date weekly progress:
- Week 1:Â -1.5
- Week 2: -4.0
- Week 3: -1.0
- Week 4: +/-0.0
- Total to date: -6.5
Report Card â€“ Week 4
January 24 â€“ January 30:Joeâ€™s Goals.
Caloric Intake/Nutrition = Less Than Expected
Eat light and often: I don’t even know where to begin. String cheese, oranges, apples, and a few other odds and ends – anything to try and keep some positive momentum. In reality, I did as best as I could to balance a few healthy snacks with the reality of client dinners, friends meals and skipped meals along the way. Not a good week, but I sure did put up a valiant effort.
Eat Healthy Breakfast: This I did do.
Eat fresh whole foods and protein: Filled in what I could, when I could, but more restaurant food than I would have liked.
No chocolate: Two cookies grabbed out of frustration more than anything else from the front desk at The Holiday Inn where I was staying in North Haven. Pissed me off that I showed that level of weakness. Opened up the door for grabbing a whole lot more throughout the week but I did somehow avoid those other temptations.Â Mainly pissed off.
Avoid junk food and sugar: The two cookies plus two slices of pizza. See above for piss poor attitude.
Stop eating 60 mins. before going to sleep: Not even close. As I wasn’t eating at normal times, I found myself eating late, working late, being out late, essentially I was just late – I don’t even know what that means but I do know I didn’t have that slightly hungry feeling when falling asleep that I know pays huge dividends, knowing I will wake up in the morning feeling awesome! “Hunger is ugly leaving your body” ~ Ancient Supermodel Quote.
Caloric Expenditure/Positive Stress = Less Than Expected
January 24 â€“ January 30:
Workouts captured on Buckeye Outdoors, a free online training log.
Workout early: No, not really. Does getting on calls at 6AM and getting off at 9PM count?
Min 45 mins of Cardio: I only completed three workouts of 45 minutes or greater. Travel, work, snow storms and exhaustion really messed me up. I did force myself to get in a quick 40-min session on my friend Kamal’s Elliptical before Friday night’s Spelling Bee duties in Scarsdale. Have I told you how much I dislike the Elliptical? Messes up my stride and places way to much stress on my calfs. That said, I did do it, so that’s something.
Resistance training: Uh yeah, No!.
Stretch and Core: I stretched on Friday when my back felt like crap and before my snow run on Saturday.
Recovery/Adaptation = Less Than Expected
January 24 â€“ January 30:
Sleep min of 7 hours per night: Did this at the expense of my workouts, but my stress level was so high this week that I’m not sure I got much benefit out of it.
Conclusion: I was very conscious all week of my limitation and while I did slip up multiple times and miss workouts, I did otherwise make a number of good but challenging choices throughout the week. I also was faced multiple times with being around good intentioned friends who tried to be supportive but in the end created a few too many temptations than I could withstand. I really need to avoid these situations or extract myself from them gracefully without feeling guilty that my goals are selfish. I guess they are, but I still need to do it if I’m going to continue forward toward my goal of losing 40 lbs in 2011. See ya next week.