I've been thinking about this entry for a while, and with the energy and renewed vigor that comes with the promise of a new year this seemed like the perfect time to put thoughts into words into actions....
Today is a good word
Sitting at my computer, looking at my bodybugg account screen, I put my calories from previous days into the calorie counter. Each week I've made myself step on the scale when I know I’ve set myself back so I can face what I’ve done and move past it, but then I got stuck there. I start beating myself up for my mistakes, my weakness, food addiction, laziness, holiday excuses, etc. A binge here, and lazy day there, it adds up and you can lose your grip. It’s easy to take self reflection and turn it into a pit you can’t crawl out of. But then I click over to “today” and smile. I’ve yet to fill today in. How easy to forget that the best and brightest is yet to be written, and I DO have control over that. The power is ours at the beginning of each day, no matter what we did yesterday, to make the RIGHT choices today, to make things better, learn from our mistakes, fix our problems, create new and better truths for ourselves, and grow. This isn't a yearly resolution that can fade away, it's a DAILY resolution to be your best, to shed the burden of yesterday and look with renewed strength on what you can do for yourself today. Yesterday is knowledge, but today is power. Be sure you take a firm hold on your today and make it the best one yet. Cheers to your health, and here's to 364 new resolutions. I hope you make the most out of each and every one of them!
Monday, January 4, 2010
Monday, August 24, 2009
Ache or Injury
As I've discussed in earlier posts, we all have to decide when we face challenges whether to back down and live to fight another day, push harder and win at all costs, or endure the pain just to survive the experience. At some point we all face aches and pains, physically, emotionally, and spiritually. We lose jobs, relationships fail, we get ill, loved ones leave us. Sometimes we need to stop and let things heal so we can move forward and regroup, but sometimes there is no magic pill or treatment that will cure what ails us, no fixing the solution, only moving on with what we have left.
After 6 miles of running my ol' joints start complaining. Minor irritations that cease as soon as I cool down and give them a good stretch. The secret to building a stronger healthier body and a stronger healthier life is to recognize whether you're dealing a serious injury or just the aches and pains that come along with the territory. Don't let you mind fool you into stopping just because you feel a twinge. There will always be aches, and the true victory is not the time you clock when you cross the finish line, but that you succeeded through the aches just by keeping yourself moving. Likewise, in our emotional lives when we feel crippled by the situation and see no way out, we need to remember that to succeed we need merely to get up, shake off the grit, and get moving again. Life can knock you off your feet, but it can't hold you down. As I always say, fight like hell, and just keep moving.
Today's special feature: Gym etiquette 101- Fellas, this one is for you: I know you think that having killer biceps and shoulders is all you need to feel like a big man and impress the ladies, but if you walk around on chicken legs that look like they could collapse under the weight of your tank of an upper body, you just look silly. Do some calf raises, have a protein shake, and balance yourself before you snap like a slim jim!
After 6 miles of running my ol' joints start complaining. Minor irritations that cease as soon as I cool down and give them a good stretch. The secret to building a stronger healthier body and a stronger healthier life is to recognize whether you're dealing a serious injury or just the aches and pains that come along with the territory. Don't let you mind fool you into stopping just because you feel a twinge. There will always be aches, and the true victory is not the time you clock when you cross the finish line, but that you succeeded through the aches just by keeping yourself moving. Likewise, in our emotional lives when we feel crippled by the situation and see no way out, we need to remember that to succeed we need merely to get up, shake off the grit, and get moving again. Life can knock you off your feet, but it can't hold you down. As I always say, fight like hell, and just keep moving.
Today's special feature: Gym etiquette 101- Fellas, this one is for you: I know you think that having killer biceps and shoulders is all you need to feel like a big man and impress the ladies, but if you walk around on chicken legs that look like they could collapse under the weight of your tank of an upper body, you just look silly. Do some calf raises, have a protein shake, and balance yourself before you snap like a slim jim!
Friday, August 21, 2009
Redemption or Punishment
Have you ever gone off the deep end and completely lost your diet resolve? I'm not talking about taking a sucker while you're at the bank or having a drink and extra bread with dinner, I'm talking about giving in to one of those uncontrollable urges like eating an entire pizza or a whole bowl of brownie batter. The post-binge blues are enough to knock you right off the diet wagon into a shameful spiral of donuts and french fries.
On one of my most recent long weekend runs I was paying for a binge and I said to myself it's time to take my punishment for what I've done. A 6 mile run is pretty good penance for most foodie sins. But as I went along, that term, punishment, just didn't seem right. It wasn't about punishment, it was about redemption. Remember that fitness is about the long term war, not just the daily battle. We can set ourselves back with poor choices, but each new step we take not only pulls us out of our disappointment, it puts us further along the path we nobly strive for. And if you are strong enough to turn the situation inward, the knowledge you gain can fortify you against future conflicts. It isn't about losing, it's about not giving up, about telling your problems they will NOT win. It's not about punishment, it's about victory!
What was your most recent struggle? Giving into tired/stress cravings? Can't walk away from the candy bowl at work? Injury put you out of commission? Figure out the root of your problem and then rip that sucker out! Get some rest and eat to keep your blood sugar even so you don't crash in the afternoon. Keep your own "approved" sweet treats in your office so you don't dig in to somebody else's guilty candy bowl. Toss out that bad food at home you can't stop yourself from getting into after dinner. Ask a friend for help. If anyone needs a refrigerator intervention let me know, I'll be happy to throw all your crap food away for you! Figure out a way to get moving that doesn't impact your injury, or give yourself enough rest to actually heal. Modify your surroundings, give yourself the tools you need to succeed, and remember that one bad decision does not define you. This is a life-long fight. We all succumb to our weaknesses, but we can turn that knowledge into a strength, and fortify ourselves for future battles. Each day is a chance to start again,, each meal a chance at redemption, each step one calorie closer to victory. So keep moving, keep fighting, and when temptation strikes, ask yourself...what are you in it for?
Thursday's workouts:
#1- Fast walk for 1 hour.
That was all the workout I did, so now I'm going to have to bust it extra hard over the weekend or I'll be paying when I step on the scale on Monday! Slacking isn't the end of me though, remember that life is about balance, and when you take off in one area, you just have to push that much harder in another. Today's diet is on super lock down and the workouts are non-negotiable. When you fall down, just keep getting right back up. Don't quit on your body, and it won't quit on you!
Thursday's diet (brace yourselves! I could NOT stop eating all afternoon!)
Breakfast: english muffin with 1 egg, reduced fat cheddar, smart balance and sugar free jam, coffee with mootopia
Snack: yogurt and an apple, toast with jam
Lunch: salad with apple, mandarin oranges, reduced fat feta, chicken and light raspberry vin dressing
Snacks: yogurt with 1/2 scoop protein powder, grilled cheese sandwich, string cheese, salad with balsamic vin
Dinner: tuna sandwich, 1/2 turkey burger, glass of wine (not all eaten at the same time of course, just gradually throughout the night)
Final breakdown:
Calories burned- 2207
Calories consumed- 2037
Deficit- 170
Nutrient ratio: 40C/27P/33F
On one of my most recent long weekend runs I was paying for a binge and I said to myself it's time to take my punishment for what I've done. A 6 mile run is pretty good penance for most foodie sins. But as I went along, that term, punishment, just didn't seem right. It wasn't about punishment, it was about redemption. Remember that fitness is about the long term war, not just the daily battle. We can set ourselves back with poor choices, but each new step we take not only pulls us out of our disappointment, it puts us further along the path we nobly strive for. And if you are strong enough to turn the situation inward, the knowledge you gain can fortify you against future conflicts. It isn't about losing, it's about not giving up, about telling your problems they will NOT win. It's not about punishment, it's about victory!
What was your most recent struggle? Giving into tired/stress cravings? Can't walk away from the candy bowl at work? Injury put you out of commission? Figure out the root of your problem and then rip that sucker out! Get some rest and eat to keep your blood sugar even so you don't crash in the afternoon. Keep your own "approved" sweet treats in your office so you don't dig in to somebody else's guilty candy bowl. Toss out that bad food at home you can't stop yourself from getting into after dinner. Ask a friend for help. If anyone needs a refrigerator intervention let me know, I'll be happy to throw all your crap food away for you! Figure out a way to get moving that doesn't impact your injury, or give yourself enough rest to actually heal. Modify your surroundings, give yourself the tools you need to succeed, and remember that one bad decision does not define you. This is a life-long fight. We all succumb to our weaknesses, but we can turn that knowledge into a strength, and fortify ourselves for future battles. Each day is a chance to start again,, each meal a chance at redemption, each step one calorie closer to victory. So keep moving, keep fighting, and when temptation strikes, ask yourself...what are you in it for?
Thursday's workouts:
#1- Fast walk for 1 hour.
That was all the workout I did, so now I'm going to have to bust it extra hard over the weekend or I'll be paying when I step on the scale on Monday! Slacking isn't the end of me though, remember that life is about balance, and when you take off in one area, you just have to push that much harder in another. Today's diet is on super lock down and the workouts are non-negotiable. When you fall down, just keep getting right back up. Don't quit on your body, and it won't quit on you!
Thursday's diet (brace yourselves! I could NOT stop eating all afternoon!)
Breakfast: english muffin with 1 egg, reduced fat cheddar, smart balance and sugar free jam, coffee with mootopia
Snack: yogurt and an apple, toast with jam
Lunch: salad with apple, mandarin oranges, reduced fat feta, chicken and light raspberry vin dressing
Snacks: yogurt with 1/2 scoop protein powder, grilled cheese sandwich, string cheese, salad with balsamic vin
Dinner: tuna sandwich, 1/2 turkey burger, glass of wine (not all eaten at the same time of course, just gradually throughout the night)
Final breakdown:
Calories burned- 2207
Calories consumed- 2037
Deficit- 170
Nutrient ratio: 40C/27P/33F
Wednesday, August 19, 2009
Redefining you
In life and the gym there will always be limitations. Physically if we push ourselves too far we can pull, pop or break something. In life our actions have consequences we must face for better or worse. But how you choose to face such limitations, and how close you actually come to them, are entirely up to you.
In tough situations we can choose to endure to the end, to rest, or to redefine what that limit is. Sometimes we have to know when to back down. When I attempted plyometrics yesterday, some of the moves sent pain shooting through my back, while others caused no problem at all. Rather than punish myself with the painful moves, I took the moves I could do and pushed them to the most difficult modifications. It made 30 seconds seem like an eternity and halfway through I was screaming out loud. I took the options I had and I made the most of them.
George Hincapie recently proved just how much a person can redefine a limitiation. Early on in the Tour de France he fell, but was able to keep going. He complained of some pain but never stopped, and on the last day lead the charge to give his teammate Mark Cavendish the win at the Champs-Elysees over COBBLESTONE roads with what was later discovered to be a broken collar bone. Can you imagine even a minor BUMP on a bike with no suspension with a broken collar bone? Hincapie redefined his physical limitations. Of course once the race was over and his diagnosis confirmed he needed to take 4 weeks off before he could ride again.
Sometimes if your journey is long and your goals far ahead of you, to maintain yourself you need to rest. Other times your limitations become doorways to new paths of discovery about limitations you've been putting on yourself and allow you to strip yourself of excuses. Sometimes it's all about gritting your teeth and riding over cobblestone with your bones rattling screaming "c'mon, is that all you've got???"
SO I ask you.....what are YOU willing to redefine?
Tuesday's workouts:
#1-spin class
#2-modified plyometrics
#3-post-dinner walk
Tuesday's diet:
Breakfast-2 wheat toast with reduced fat cheddar, 1 egg, smart balance and sugar free jam
Snack-banana and protein oatmeal
Lunch-turkey burger with 1/2 pasta, broccoli and marinara
Snack-fage with imitation honey, beef jerky
Dinner-zucchini with goat cheese, pan seared chicken breast
Final breakdown:
Calories Burned- 2573
Calories Consumed- 1640
Deficit- 933
Nutrient ratio: 38C/33P/29F
In tough situations we can choose to endure to the end, to rest, or to redefine what that limit is. Sometimes we have to know when to back down. When I attempted plyometrics yesterday, some of the moves sent pain shooting through my back, while others caused no problem at all. Rather than punish myself with the painful moves, I took the moves I could do and pushed them to the most difficult modifications. It made 30 seconds seem like an eternity and halfway through I was screaming out loud. I took the options I had and I made the most of them.
George Hincapie recently proved just how much a person can redefine a limitiation. Early on in the Tour de France he fell, but was able to keep going. He complained of some pain but never stopped, and on the last day lead the charge to give his teammate Mark Cavendish the win at the Champs-Elysees over COBBLESTONE roads with what was later discovered to be a broken collar bone. Can you imagine even a minor BUMP on a bike with no suspension with a broken collar bone? Hincapie redefined his physical limitations. Of course once the race was over and his diagnosis confirmed he needed to take 4 weeks off before he could ride again.
Sometimes if your journey is long and your goals far ahead of you, to maintain yourself you need to rest. Other times your limitations become doorways to new paths of discovery about limitations you've been putting on yourself and allow you to strip yourself of excuses. Sometimes it's all about gritting your teeth and riding over cobblestone with your bones rattling screaming "c'mon, is that all you've got???"
SO I ask you.....what are YOU willing to redefine?
Tuesday's workouts:
#1-spin class
#2-modified plyometrics
#3-post-dinner walk
Tuesday's diet:
Breakfast-2 wheat toast with reduced fat cheddar, 1 egg, smart balance and sugar free jam
Snack-banana and protein oatmeal
Lunch-turkey burger with 1/2 pasta, broccoli and marinara
Snack-fage with imitation honey, beef jerky
Dinner-zucchini with goat cheese, pan seared chicken breast
Final breakdown:
Calories Burned- 2573
Calories Consumed- 1640
Deficit- 933
Nutrient ratio: 38C/33P/29F
Tuesday, August 18, 2009
What'cha got?
This morning I rolled gently out of bed and tested out my wrenched back. Whatever is tweaked still hurts (though way better than two days ago!), but not EVERYTHING hurts it. When I went to spinning I didn’t know what I’d be able to do, but I tried and found I was relatively pain free. Because I’m limited due to the pain and cutting back to two workouts temporarily to fully recover, what I CAN do I have to hit it HARD.
So I ask you, what are YOU capable of? How can you push it harder? When you finish how do you feel? Did you leave it all out there? Whether you have a physical limitation or just a super busy schedule that leaves you exhausted with little time to work out, take what you’ve got and work it till you’ve burned up every bit of energy. Lift till your muscles give out, run till your lungs burn and your legs refuse to move, get out there and show me what you got! I want to hear about it. What did you do today that pushed your limits?
I know I've been lagging in my workout reports. Rather than bore you with a long trail of repeat entries of what I've been doing, I'm just going to jump over the gap and pick up where I am now. Happy to share if anyone desperately wants to know.
Monday's workouts:
#1-3 mile walk (back felt pretty good, will pick it back up to a gentle run after this)
#2-back and biceps
#3-hour of stretching to work the pain out of my back.
Monday's Diet:
Breakfast-2 pieces wheat bread, 1 egg, smart balance, sugar free jam and low fat cheddar, coffee with mootopia
Snack-protein oatmeal
Lunch-whole wheat pita pizza (pita, chicken breast, marinara sauce, broccoli, fat free cheddar)
Snack-cottage cheese, fat free yogurt, 1 serving sugar free fat free pudding
Dinner-roasted carrots baked in olive oil, lean beef dijon burger, 1 serving fat free sugar free pudding
Final breakdown:
Calories burned- 2430
Calories consumed- 1619
Deficit- 811
Nutrient breakdown: 44C/31P/25F
I'll report in on the weight on Thursday when I weigh in again.
So I ask you, what are YOU capable of? How can you push it harder? When you finish how do you feel? Did you leave it all out there? Whether you have a physical limitation or just a super busy schedule that leaves you exhausted with little time to work out, take what you’ve got and work it till you’ve burned up every bit of energy. Lift till your muscles give out, run till your lungs burn and your legs refuse to move, get out there and show me what you got! I want to hear about it. What did you do today that pushed your limits?
I know I've been lagging in my workout reports. Rather than bore you with a long trail of repeat entries of what I've been doing, I'm just going to jump over the gap and pick up where I am now. Happy to share if anyone desperately wants to know.
Monday's workouts:
#1-3 mile walk (back felt pretty good, will pick it back up to a gentle run after this)
#2-back and biceps
#3-hour of stretching to work the pain out of my back.
Monday's Diet:
Breakfast-2 pieces wheat bread, 1 egg, smart balance, sugar free jam and low fat cheddar, coffee with mootopia
Snack-protein oatmeal
Lunch-whole wheat pita pizza (pita, chicken breast, marinara sauce, broccoli, fat free cheddar)
Snack-cottage cheese, fat free yogurt, 1 serving sugar free fat free pudding
Dinner-roasted carrots baked in olive oil, lean beef dijon burger, 1 serving fat free sugar free pudding
Final breakdown:
Calories burned- 2430
Calories consumed- 1619
Deficit- 811
Nutrient breakdown: 44C/31P/25F
I'll report in on the weight on Thursday when I weigh in again.
Monday, August 17, 2009
Get your goal
As previously requested by my wonderful readers, let's see what it takes to find your proper goal weight. In order to do that, I'm going to need you to take a good hard look in the mirror. To find where you should be, you need to fully face where you are right now and throw off any distortions you may have about your current physical state. Don't despair though, because they are merely a starting point for you to chug steadily away from towards the body you deserve for your hard work and devotion.
Why the disclaimer before the directions? Because I'm going to ask you to assess your body fat percentage. A true healthy weight goal incorporates much more than a number on the scale (which as we know is so easily influenced by everything from water weight to muscle mass). Body fat will lead you to your lean body mass, and ultimately a calculation of the dream body you want. Mr. Nut and I just got around to sizing up the BF situation last night, and I believe so strongly that this number is crucial for you to find your healthy goal that I'm using my own numbers as a guide for you. While I am certainly in a lot better shape than I used to be and the scale has been steadily dropping, the pinches revealed just how far I've yet to go. So get those calipers out and get ready to pinch your way to fitness!
Start by getting yourself a partner to help you take the caliper measurements (someone with whom you are comfortable enough to not only reveal your body to but to pinch your fat and see the raw truth of your physical state). There are dozens of different combinations of pinch measurements that can be used to determine BF and from what I have read even the most accurate can be off by as much as 4%. Keep in mind that this calculation will also be used as a tracker for your personal starting point and progress rather than simply a static status. After much research I opted for the Parillo equation because it incorporates the most pinch sites (in my opinion giving a more complete picture of BF, since all bodies store fat differently). Here is the website I used to calculate the results (as well as detailed instructions for how to take measurements at each of the sites): http://www.linear-software.com/online.html
My results showed that at 28 years old, 137lbs, I have 30.15% body fat. As you can see from the website, 30% is on the high end of "acceptable" for women. I definitely feel and think I look better than high end "acceptable" but I know when I look in the mirror that I have many places left to work on and I have decided that for me the high end of "athletic" is my goal. That means 20% BF, so my goal is to lose 10% BF. Now that I have my starting point and my ultimate goal, we can begin the calculations to figure out what corresponding weight goal should go with that (rather than reach for an arbitrary weight goal that just sounds good but doesn't incorporate newly built muscle or body shape).
With my weight and BF, I can now calculate my lean body mass. Multiply your weight by your body fat percentage, and divide by 100. Ex: (137x30.15)/100= 41.31. This gives the amount of fat on your body. To find lean body mass, subtract your fat number from your overall weight. Ex: 137-41.31= 96.69 (lean body mass)
To find your goal weight, you need to pick your desired BF percentage (these zones are listed on the above website). As I previously discussed, I am shooting for 20% BF. To calculate the corresponding overall weight I first find my lean body mass goal by subtracting the desired percentage from 100. Ex: 100-20= 80.
Next I calculate the goal weight by dividing lean body mass by lean body mass goal and multiply by 100. Ex: (95.69/80)x100= 119.6 My goal weight is 119.6, which means I still have 17 pounds to go. At 2lbs/week this will take me about 8 weeks to reach.
This may seem a bit daunting but I ask you, what are YOUR goals. Is 8 weeks too much time when I've been busting my butt 3 times a day for 2 months. Of course not! Life is about the long haul, it's about continued results, maintaining victories and preventing backslides. If you're a long way from your goal, so what?!?! What would your status be in 8 weeks if you didn't try? Still heavy, out of shape and tired? It isn't about whether it takes 8 weeks or 8 months, it's about 8 YEARS, and 80 YEARS from now and maintaining those losses and chipping away at it. Be honest with yourself, find your goal, and get moving! Anyone else brave enough to post their status? Put yourself out there and let us know. You'll find that getting it out there is a lot less scary than you think, and once you bring it out into the light it's a lot easier to see where the changes are needed. Before you know it you'll be bragging about your results and flaunting what you've got. So let's hear those numbers! You know I'll be faithfully posting mine! :)
I'll revisit my numbers again in 1 month to see how each individual pinch site has changed. As I stated earlier, regardless of the hard accuracy of the overall number, testing these sites periodically will show whether there is any overall improvement in body shape as you melt off that fat and each site depletes little by little.
P.S. here is a shot of my current status so you can see what "30%" looks like!
Why the disclaimer before the directions? Because I'm going to ask you to assess your body fat percentage. A true healthy weight goal incorporates much more than a number on the scale (which as we know is so easily influenced by everything from water weight to muscle mass). Body fat will lead you to your lean body mass, and ultimately a calculation of the dream body you want. Mr. Nut and I just got around to sizing up the BF situation last night, and I believe so strongly that this number is crucial for you to find your healthy goal that I'm using my own numbers as a guide for you. While I am certainly in a lot better shape than I used to be and the scale has been steadily dropping, the pinches revealed just how far I've yet to go. So get those calipers out and get ready to pinch your way to fitness!
Start by getting yourself a partner to help you take the caliper measurements (someone with whom you are comfortable enough to not only reveal your body to but to pinch your fat and see the raw truth of your physical state). There are dozens of different combinations of pinch measurements that can be used to determine BF and from what I have read even the most accurate can be off by as much as 4%. Keep in mind that this calculation will also be used as a tracker for your personal starting point and progress rather than simply a static status. After much research I opted for the Parillo equation because it incorporates the most pinch sites (in my opinion giving a more complete picture of BF, since all bodies store fat differently). Here is the website I used to calculate the results (as well as detailed instructions for how to take measurements at each of the sites): http://www.linear-software.com/online.html
My results showed that at 28 years old, 137lbs, I have 30.15% body fat. As you can see from the website, 30% is on the high end of "acceptable" for women. I definitely feel and think I look better than high end "acceptable" but I know when I look in the mirror that I have many places left to work on and I have decided that for me the high end of "athletic" is my goal. That means 20% BF, so my goal is to lose 10% BF. Now that I have my starting point and my ultimate goal, we can begin the calculations to figure out what corresponding weight goal should go with that (rather than reach for an arbitrary weight goal that just sounds good but doesn't incorporate newly built muscle or body shape).
With my weight and BF, I can now calculate my lean body mass. Multiply your weight by your body fat percentage, and divide by 100. Ex: (137x30.15)/100= 41.31. This gives the amount of fat on your body. To find lean body mass, subtract your fat number from your overall weight. Ex: 137-41.31= 96.69 (lean body mass)
To find your goal weight, you need to pick your desired BF percentage (these zones are listed on the above website). As I previously discussed, I am shooting for 20% BF. To calculate the corresponding overall weight I first find my lean body mass goal by subtracting the desired percentage from 100. Ex: 100-20= 80.
Next I calculate the goal weight by dividing lean body mass by lean body mass goal and multiply by 100. Ex: (95.69/80)x100= 119.6 My goal weight is 119.6, which means I still have 17 pounds to go. At 2lbs/week this will take me about 8 weeks to reach.
This may seem a bit daunting but I ask you, what are YOUR goals. Is 8 weeks too much time when I've been busting my butt 3 times a day for 2 months. Of course not! Life is about the long haul, it's about continued results, maintaining victories and preventing backslides. If you're a long way from your goal, so what?!?! What would your status be in 8 weeks if you didn't try? Still heavy, out of shape and tired? It isn't about whether it takes 8 weeks or 8 months, it's about 8 YEARS, and 80 YEARS from now and maintaining those losses and chipping away at it. Be honest with yourself, find your goal, and get moving! Anyone else brave enough to post their status? Put yourself out there and let us know. You'll find that getting it out there is a lot less scary than you think, and once you bring it out into the light it's a lot easier to see where the changes are needed. Before you know it you'll be bragging about your results and flaunting what you've got. So let's hear those numbers! You know I'll be faithfully posting mine! :)
I'll revisit my numbers again in 1 month to see how each individual pinch site has changed. As I stated earlier, regardless of the hard accuracy of the overall number, testing these sites periodically will show whether there is any overall improvement in body shape as you melt off that fat and each site depletes little by little.
P.S. here is a shot of my current status so you can see what "30%" looks like!
Sunday, August 16, 2009
Got a case of the in-betweens?
Carb misconceptions will have to wait for another day. I decided the in-betweens was more important to address first!
You’re seeing results on the scale, new muscle tone where you never had it before, clothes seems to be falling off you, and people tell you they see a difference….so what’s the problem? See yourself in a bathing suit and realize there’s still some room to improve? Still able to grab plenty of chub on those “problem areas?” Your pants don’t fit but you’re nowhere near that goal size yet? The process of rebuilding your body is an enormously positive event, but every now and then we get a mental set-back. I personally think it’s mostly to blame on our subconscious. Uncomfortable with the changes we’re making, it wants to return to status quo, so it begins making excuses and weakening our resolve to get back to the state it was before we started chipping away at the rough marble to get that chiseled body we’ve been working so hard on. We make excuses not to work out (because what’s the use, we’re busting ass but still not where we want to be), and stuffing our faces (because we may as well “enjoy life” if we aren’t going to be super fit the way we originally saw ourselves).
Remember that health and fitness are a life long journey. Along the way we will stumble, fall, make mistakes great and small, and hopefully we will learn, readjust and conquer. If you’ve fallen into one of these mental traps, gotten off track, made excuses or just gotten lazy, tired or busy, get right back up. You don’t fail at life because you pigged out. YOU have the power to make the rest of your decisions, not your insecure subconscious. So get back out there and work out, say no to whatever food brought your previous downfall, and keep going FORWARD. Learn from your mistakes so you don’t repeat them, and make them powerful knowledge for your future. I gorged myself Thursday, and managed to talk myself out of 2 of my 3 workouts. Somehow I convinced myself that eating constantly and drinking half a bottle of wine was good for my soul (try telling that to my headache this morning!), but it isn’t about my mistakes, it is about my resolve to keep going. This isn’t a passing fad until I get a new job or reach a number on the scale. I’ll still have this body to maintain, to nourish and keep healthy.
There are no excuses for any of us not to take care of ourselves, and no reason not to get back up and fight like hell when we fall down. I don’t get to pig out when I go back to work. This body is my responsibility for LIFE. Each of us is granted an amazing body and we have the power to build it or destroy it. Don’t let a dip in reasoning and willpower become your downfall. Pick that body up, dust it off, and keep pushing forward. Remember, the “in-betweens” implies you’re in the middle of the journey, never forget that there is a goal and if you keep on pushing, you WILL reach it!
You’re seeing results on the scale, new muscle tone where you never had it before, clothes seems to be falling off you, and people tell you they see a difference….so what’s the problem? See yourself in a bathing suit and realize there’s still some room to improve? Still able to grab plenty of chub on those “problem areas?” Your pants don’t fit but you’re nowhere near that goal size yet? The process of rebuilding your body is an enormously positive event, but every now and then we get a mental set-back. I personally think it’s mostly to blame on our subconscious. Uncomfortable with the changes we’re making, it wants to return to status quo, so it begins making excuses and weakening our resolve to get back to the state it was before we started chipping away at the rough marble to get that chiseled body we’ve been working so hard on. We make excuses not to work out (because what’s the use, we’re busting ass but still not where we want to be), and stuffing our faces (because we may as well “enjoy life” if we aren’t going to be super fit the way we originally saw ourselves).
Remember that health and fitness are a life long journey. Along the way we will stumble, fall, make mistakes great and small, and hopefully we will learn, readjust and conquer. If you’ve fallen into one of these mental traps, gotten off track, made excuses or just gotten lazy, tired or busy, get right back up. You don’t fail at life because you pigged out. YOU have the power to make the rest of your decisions, not your insecure subconscious. So get back out there and work out, say no to whatever food brought your previous downfall, and keep going FORWARD. Learn from your mistakes so you don’t repeat them, and make them powerful knowledge for your future. I gorged myself Thursday, and managed to talk myself out of 2 of my 3 workouts. Somehow I convinced myself that eating constantly and drinking half a bottle of wine was good for my soul (try telling that to my headache this morning!), but it isn’t about my mistakes, it is about my resolve to keep going. This isn’t a passing fad until I get a new job or reach a number on the scale. I’ll still have this body to maintain, to nourish and keep healthy.
There are no excuses for any of us not to take care of ourselves, and no reason not to get back up and fight like hell when we fall down. I don’t get to pig out when I go back to work. This body is my responsibility for LIFE. Each of us is granted an amazing body and we have the power to build it or destroy it. Don’t let a dip in reasoning and willpower become your downfall. Pick that body up, dust it off, and keep pushing forward. Remember, the “in-betweens” implies you’re in the middle of the journey, never forget that there is a goal and if you keep on pushing, you WILL reach it!
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