Monday, August 11, 2014
The scale was certainly not my friend this morning (after coming back from a 10 day vacation). However, as PINKHOPE often says, the scale is just a navigational tool, and I need to make a U-turn cuz I'm going the wrong direction! I saw a great mantra on TERI-RIFIC 's sparkpage this morning that said "Discipline is the Bridge Between Goals and Accomplishments," and it was what I needed to hear this morning. Discipline is definitely a missing component in my plan. I'm all over getting motivated by books, blogs, running challenges, workout streaks, etc..., but I've continued to lack the discipline to follow through on any of those things. Wishing doesn't make things happen, discipline does.
Having said that, I want to focus on "loving discipline," and doing this for the right reasons. I need to take the negativity out of the equation. I can't tell you how many times I've come back from a running workout and said "I'm still too slow," or looked at myself in the mirror and only noticed cellulite, a big gut or a double chin and then thought extremely negative thoughts about myself (you're disgusting, etc...). True, I will not be the sexy, super fit girl in the bra top and lycra shorts at the Gladiator Challenge, and I certainly won't be in contention for accolades on my performance. However, I'm damned proud that I have the guts to try it despite my age, weight and current abilities. Now, it is time for a big dose of discipline and a positive attitude!
Friday, August 01, 2014
First of all...WOW, am I out of shape!! I am on vacation in the Northwoods of Wisconsin, and decided it was time for a run. I planned a run 3 min/walk 1 minute interval, and off I went. I found the meaning of "take a back road" on this run:
It was a gravel road (added some additional running challenge), and though the weather is rather cool here, with the mid-morning sun out, I was baking . I was also walking a lot more than 3:1. The road ended here, and I turned for home (total of 3.7 miles - 52:06 minutes)
Tonight, I am attempting the always dreaded burpees, and finding myself winded after 5. I take a break, and hit it again for another 5. For the sake of better form, I assume the plank postion, and then lower to my knees for the push up, then back up to plank.
When I think of the Gladiator Challenge, and all 8 miles and 30 obstacles, I freak out. So...I'm not going to think about it!! Instead, my plan is to work on endurance this week, and work on it daily. If running seems to much one day, I will walk. The bottom line is to lean in to his challenge and keep moving
Friday, July 25, 2014
I started losing myself mid-March. My Dad's drinking had reached a
crisis point (for the second time in so many years), and his hospitalization
and subsequent health problems were the start of it all. My Mom, also in
poor health, was left ill-prepared to handle things at home. My Son's
impending high school graduation, and all that came with that, was also
on my to-do list. Bottom line: my stress started climbing, my exercise
started declining, and I began to eat and drink my way through the entire
I now find myself in late July, out of shape, carrying extra weight, and,
hanging head in shame, smoking. However, I also find some really great
things have happened: My son did graduate High School, and is signed
up for college. His party, though marred by some crummy weather, was
fun. The fact that not every home improvement project I deemed critical
to complete pre-party happened didn't ruin anything. My Dad just left the
nursing home, and is now at home. I pray that he will not touch a
drop of alcohol again, but I'm also realizing I have zero control over that.
My Mom really stepped up and started handling things at home despite
I feel like I should be breathing easier now, but, of course, life doesn't
often work that way. Work just went to berserk on the stress scale, and
I'm finding that once you break your good habits, it isn't easy to get them
back. Yet, "not easy" is not the same as "impossible," and it is past time
for some life changes. First things first: exercise! I am committed to
participate in the Gladiator Assault Challenge in early September. That
gives me around 8 weeks to build, at a minimum, some running
endurance. Some of that time will include long work days. Some of the
time I will be on vacation. Bottom line, I can't stay lost. I have to find a
fresh drive within myself to cope better with the stressors that are always
going to be there. Maybe not as intense as the last four months have
been, but there nonetheless.
WHAT IS LOST CAN BE FOUND
A plan is always a good thing. The problem is, I don't really have one! First things first - I tossed the smokes. How dumb of me to dabble in that habit after having quit so many years ago. In terms of exercise, I think I will start with interval running (run 3 min/walk 1 min) to build endurance. I will also commit to blogging this 8 week journey - the good, the bad and the ugly. If I try to wait for the perfect time to jump back on the bandwagon, I might be waiting a LONG time! It is time to navigate these seas, and not just get tossed around on the waves.
Wednesday, June 11, 2014
Life got in the way of my best laid plans: My Dad got very sick in mid-March and continues to recover in a nursing home. My Mom, who suffers her own health issues, remains at home, now needing more assistance with Dad out of the house. My son graduated from High School, with all the requisite plans for a party and college prep that go with that milestone. Work has gotten very busy in the midst of all of the above. Sometimes it feels like Iím just keeping my head above water, and I feel the additional stress of knowing I keep dropping various balls. My BTS spark team gets to watch me pop in and out, and show lackluster participation (if at all), friends get annoyed by my lack of availability, and Iím just trying to keep everyone marginally satisfied!! Iíve come to the conclusion that I am cutting myself a break, but recognizing that my coping skills need some work. Food and mindless TV are very comforting, but an invigorating run feels a lot better. Instead of dwelling on how much I suck at things, Iím going to focus on the positive, stop worrying about things I canít change, and make sure Iím taking time to enjoy life and not look at it as one, long to-do list!
I have the Gladiator Assault Challenge on September 13th, so I need to get my butt in gear over the summer! Iíve downloaded a Muddy Buddy training app, have various DVD workouts, etcÖ, but I need to think outside the box, because summer is NEVER an easy time for me to diet or exercise consistently. I think the following will help me the most to achieve my goal of competing and finishing:
1. LOSE WEIGHT! Every pound I lose will be a pound I donít have to lug up and over an obstacle
2. RUNNING ENDURANCE. It is a long course, with a lot of stopping and starting. I need to get outside my comfort zone of running 3/walking 1 min as that will not serve well on this course. I need to be able to jog between obstacles, and the friend I am doing this with does not do the walk/run thing.
3. STRENGTH TRAINING. Consistency is key for me here. I often start/stop strength training, and I have to incorporate it very consistently if I want results by September. Iím starting to think that less is more when it comes to the number of exercises. Keep it simple: push ups, dips, bent over rows, overhead press, bicep curls and modified pull ups (holding a bar, keeping my body at an angle, and pulling my chest to the bar Ė I really felt that one in my bicep, chest and back ). For lower body: squats and lunges of various sorts, and core work. If Iím missing a key component here, please toss out suggestions for me!
4. CIRCUIT WORK. Coming up with some circuit work that includes cardio and strength moves would be great to take on the road with me, or to use when I need some cardio training, but running may not be convenient. Last year I intended to purchase or make an agility ladder to practice some cardio moves. I have a medicine ball, and have considered incorporating a kettlebell.
Of all the above, losing weight is my nemesis. Not only have I not lost any weight recently, but Iíve put on some weight. Iím simply eating/drinking too much, and Iím not sure how to break out of the cycle. For every ďgoodĒ day, I have two where I pay no attention to diet at all, find my hand in the chip bag, or grazing away on appetizers with a drink in my hand. Not the diet of champions! Iím in a slump. I will try to address this by taking advantage of seasonal, fresh fruit and veg, trying some new recipes and generally trying to revamp an uninspired diet. I need to think: CLEANING EATING, EASY yet DELICIOUS and ALL THINGS IN MODERATION. Donít overthink it, and donít embrace a diet I would hate (i.e. all low carb)
Sunday, April 13, 2014
I'm a little late coming up with a plan for a 10 week weight loss challenge (Beyond The Scale 2), as one week is pretty much done, but better late than never!!
Weight loss goal: Lucky 13! I started at 192, and my goal is to blow out of the 80's decade, and get my toe in the 70's during this challenge.
How? The old fashioned way - eat less move more! I will be tracking calories in/out, and making use of my new book The Hungry Girl Diet for high volume/low calorie meal and snack ideas. I love that this book is designed around recipes for one person, and all very quick and easy. The number one thing I need to do to accomplish my goal is keep those darned calories in check. I am not at all mystified about why I'm not loosing: I am eating too much! I'm a snacker, and find it very easy to blow past my calorie range by grazing and stress eating.
The workout: I will continue to workout at the gym during my lunch hour, and I'm working at getting back to running. I set a goal of reaching 26.2 running miles during April. I have also agreed to a challenge with my boss of reaching 10,000 steps a day, or paying the other person $1 for every day falling short of that goal! I want to do more strength training, but need to find a plan that can be worked at home, gym or away, and without benefit of a DVD player or formal class. I've decided to work these exercises, and hope I am addressing a full body workout with them - my basic 8 plus abs:
Tricep kick-back (or dips)
Bent over row
Ab work (crunch, reverse crunch, twist crunch, plank?)
I will alternate upper body and lower body on different days if pressed for time, and would like to get in 3 sets of 10-12. Min 2 full workouts a week, goal is 3
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