Archive for the ‘Personal Fitness’ Category

Upping the Ante

Great weekend, but back to 169. Why? You might ask? For one basic reason, poor eating.

Even though we went on a long bike ride and out dancing, I counter balanced that with chocolate, cheese, kids birthday pizza,  Thai food and a few drinks.

How could I have done better last week?

Here are some of the strategies I could have used to eat healthier over the weekend.

  • Eat a healthy meal BEFORE attending an event where you know the food will not be healthy.
  • Slow down alcohol consumption by alternating alcoholic drinks with water.
  • Eat less, no seconds and stick to better portion sizes.
  • Avoid over-eating and feeling stuffed!

So lessons learned from last week. I exercised every day, which was a huge accomplishment, but not effective because I over-ate. A very common mistake for dieters who start exercising. I thought since I was doing more activity, it justified letting go of the dietary restrictions and ended in weight gain and not weight loss. Hopefully, I have learned this lesson and can move on to a great week.

Focus this week is on Upping the Ante

Last week was a success in that I was able to stick to the plan of running every day and doing my separate arm, leg and core workouts once time each during the week.

This week the focus is going to be more -. I am going to double the amount of running to make sure that I am getting a full 20 minutes each day. I am also going to include a full body workout 3 times this week.

Food is so important. I am cutting back on meat and carbs which are the two highest caloric intake items on my menu. I am gong to limit meat consumption to once a day and focus on eating good carbs such as vegetables, fruits and nuts during the days. No seconds especially at dinner. Work on getting my stomach to a smaller size. Hopefully, this will put things back into action.


Change = Scary!!!!

Monday mornings are hard for me. I have been making many changes to my daily habits. I have added a daily run, changed my diet and made a significant career change. All this adds up to sheer panic on a Monday morning!

The hardest thing on my Monday morning to do list is my workout. I get a sense of panic and start to think of all the reasons that I cannot follow through: I have to get the kids to school, answer emails, clip toenails and the list goes on.

I have had to resort to extreme Monday Morning Methods to get myself out of the house and into workout mode. If you have the same issues, maybe some of these techniques will work for you.

1. Acknowledge the feeling

First I acknowledge that there is a general feeling of discomfort and dread. I know all these changes I am making are healthy and will lead to something good, but it does not alleviate these feelings. I just have to feel them and move on.

2. Take a step

After acknowledging the feelings, I just take the action. It is like saying to yourself, I know I am scared, but I am doing it anyway. Kind of like skydiving. You get that feeling in the pit of your stomach and then jump. Then it is too late to turn back.

3. Connect

This one is important. I start my workout with a little stretching and a run. I don’t run at the gym, I run outside. This allows my mind to connect with where I am at physically in the world. I can feel the wind, hear the birds. I can connect to the higher power, earth and whatever else strikes me. Sometimes I listen to meditations or positive music while running to stimulate positive feelings.

Through my journeys on the web, I have found some good resources for overcoming these mental barriers.

Zen Habits – general how to and advice on different daily living subjects.

Fitness Magazine – exercises, food and more.

Oprah – always good content on a variety of subjects like spirituality and health.

Daily Update 3-9

167.5 Seem to be stuck here. run for 20 min. Muscles are burning. 2nd week of running 5 days a week. Listened to meditation music which was a nice change.

Allot of hiking this weekend and tough stuff too.