Week Eight: The Workouts

So, how does one get back into the swing of things after being out of the routine for so long? (I clearly don't know since I have been trying to answer this question for several weeks!) Seriously, I've done it before and I can do it again. You just tell yourself you can do it because it is important and you have done it before. More importantly, you remind yourself that each day that you don't do it makes going back a little harder and a little farther away.

Day One -- Back in the Saddle Cardio Interval Circuits and Upper Body Training
Just enough time (15 minutes) to break a sweat on my three favorite machines -- the elliptical, bike, and treadmill. Intervals makes you feel strong no matter what your intensity level.

Going back to weights after a little time off isn't as difficult I think. You just have to lower the weights and be prepared for fatigue the next day.

Day Two -- Back in the Saddle Cardio Interval Circuits and Lower Body Training
Once more with feeling. A little hurt all over from the previous day is best addressed through variety and a little less intensity on the machines. It also helps ward off the desire to give in early as your body strains to return to shape.

Going back to lower body weights is a little more challenging especially after doing cardio two days in a row, but it has to be done.

Day Three -- Steady State Cardio and Abs
It all starts to come back by the third day and then the brain kicks in with a voice whining about why you spent so much time away -- progress loss and all that. This voice is a friend as it helps remind you of what you aspire to achieve.

Day Four -- Steady State Cardio and Upper/Lower Weights
It's back. The pain, the feeling of accomplishment, the routine. It can take two to four weeks (or more) to get the body back, but the mind remembers much more quickly. I think it's is important to focus on the positive and to keep yourself from thinking of the time off. It's very easy to give up after a few days back -- you pat yourself on the back for getting in a good week and then go back to doing nothing. By Day Four it is important to have a plan for Day Five -- if this is too much too fast then a plan for the next week will suffice.

If staying active and eating healthy were easy, I think many more people would do it. But, it's not. Or, at least it is not all the time. However, it feels darn great when you're doing it!

Week Eight: The Meals

Here's what I am eating this week:

Breakfast
Protein Cereal and Soy Milk
COFFEE

Snack
String Cheese
Kashi Bar

Lunch
Finely Chopped Spinach, 3oz salmon, 1/2 avocado, 1 tsp olive oil, 1tsp balsamic
2 ww Cookies

Snack
More String Cheese
Another Kashi Bar

Dinner
1/2 PB Sandwich (Pre-Gym)
1/2 PB Sandwich (Post-Gym)

And, lots of water. Probably some more coffee, too. I am not perfect.

Week Seven: Has Come and Gone

I did the math -- flew 7,500 miles in four days. It does a real number on the body and I don't make any apology in admitting that I've not seen the inside of my gym in over a week. Not going to the gym doesn't quite explain the many biscuits (or are they cookies) that I've eaten, but I am really proud that I came back from the mini vacation and jumped back on the bandwagon with finely chopped salads and successful attempts to eat breakfast.

I have cleaned the refrigerator and cabinets out of the mindless junk food that was beginning to take residence and I'll be up early to go to the gym. The meals for this week are planned and I have the workouts roughly sketched out. I think it will take a while to get back in the swing of things and it'll be challenging since I'll be gone for the next few weekends, but I am not too worried. The snow is melting, the sun is staying up longer, and my natural desire to be outside will help push me to be more active in the coming weeks. Everything will fall into place soon after.

Staying Active: Week Six

Saturday - 120min Snow Shoveling (Cardio/Upper Body)
Sunday - 60min Shoveling, Traipsing around in Snow
Monday - 10min Walking in Snow
Tuesday - 15min Traipsing in Snow, 45min Bike, 10min Abs
Wednesday - 20min Shoveling
Thursday - 120min Shoveling, Chipping up Large Sheets of Ice
Friday - More shoveling, more chipping...

Minutes to go: Not sure, but I don't ever want to pick up a shovel again!

Wednesday, February 10

Today is the third consecutive day of snow days. With the weekend, I have been snowbound for 5 1/2 days. I did venture out for a bit on Monday to Safeway for provisions -- we ran out of cream, which I consider an emergency. Yesterday, I went even further -- I hiked through 12+ inches of snow to get to the Metro.(It is definitely considered hiking when you find yourself out of breath and every step requires lifting your knees to waist level.) I made it downtown and took advantage of the time away from the house to relax in Starbuck's and go to the gym.

I'm back at home now. The wind gusts are pretty heavy and I don't know when I'll get outside to shovel. However, I want to get some sort of exercise by this afternoon. I've been successful every day thus far -- today, I just might need to be creative!

February 7, 2010

I've been looking back on my activity levels for the last few weeks. It's not that surprising that I feel less toned and not quite as fit. I am averaging 30-50% of my typical cardio levels and it doesn't come quite as easy when I DO make it to the gym. However, it's very important to focus on the positive. I did make it to the gym three days last week and I did do a pretty good job of maintaining the diet I set out for myself. I am going to reach 350 minutes this week. It will be helped along by yesterday's snow shoveling. And, I am going to use the immobility caused by the 2010 blizzard to catch up on my sleep. I've been able to push through sleep deprivation to get to the gym, but I noticed that I am hungrier in the mornings when I get fewer than 6 hours of sleep. I'm also hungrier in the evenings so it is a double whammy.

Staying Active: Week Five

Saturday - 50min Bike; 10min Upper Body
Sunday - Rest
Monday - 45min Elliptical
Tuesday - Rest
Wednesday - 30min Bike; 10min Upper/Lower Body
Thursday - Rest
Friday - 40min Elliptical; 5min Abs

Minutes thus far: 190 min

February 2, 2010

The diet is going well. I like the (finely chopped) leafy greens and enjoy the fish. Most importantly, I feel better. I wish I could find the right words to describe the mild malaise that I felt when I found myself eating so many pre-packaged foods. It's something you read about and hear about -- often from health food fanatics eager to share the wonders of a natural diet. Sometimes the ravings make me cringe, but I do get their point. My mind seems much clearer when my diet consists of frequent small meals comprised of real food. It's similar to the clarity that comes from having a good cardio workout.

I've been without serious stomach issues for a long period of time and I think paying attention to the balance of meals, exercise, fluids, and sleep plays a big role. I am taking advantage of the feeling of freedom that comes from feeling well by planning trips and generally increasing the mental and physical demands that I put on myself. Pushing myself in this way is positive, but I know that I need to be mindful of my past mistakes. I know when to take a step back and stop myself from overdoing it. However, I don't think I have learned how not to get ahead of myself in thinking that awareness equals routine when balancing the four factors that I listed before: meals, fluids, exercise, and sleep.

These things tend to slip as I plan more and more things to do. I stop blogging and concurrently pay less attention to sustaining the exercise minutes, measuring my portions, maintaining a bed time, etc. I am certainly better than I was, but I am not there yet. I need to be relying more on the tools that got me here, not less. The tedium of keeping track of this stuff is cheaper, less stressful and more fun than counting out a daily regimen of pills, being on a first name basis with nurses at the local hospital, and not having the energy to do fun stuff like going to balls or weekend trips across the country.

It seems right to end this with something like "you have to work hard to play hard." This stuff is who I am. It's part of my work.