Sunday, April 13, 2014
I belong to a group "Working Out at Home" and I use it because I am a germ-o-phobic sort in a pretty big way. (One reason I won't go to a gym) Its not an obsession mind you but I need to be very careful since I have always had a compromised immunity from being ill frequently (& having 8 operations & plenty of artery digs fun times!) from the time I was born until my mid-20's or so. Now, I wish I would have been educated earlier in life about eliminating dairy and most meat so I could have been in better health but it is what it is. I am doing so much better in life since I have been eating better, exercising, getting enough sleep and relaxation time that I almost need a shirt that has a Black Panther on it. (I was going to say a rabbit but I chose my alma matters mascot instead :)~
Anyhow, that was kind of a sidetrack from the first sentence. I am giving full credit to Spark Member MISSESKAVANAUGHS right here because her ideas are so crucial to getting yourself on the right track for proper health.
Welcome to Misses Kavanagh's Hard Earned Tips For Success!
Tip # 1: Sort out your Head Before Anything Else
I know you've all heard this before "Set up your goals!", but it's more than that, and it's more important than that. Why do you want to loose weight? Is it to feel healthy? Is it to 'look better'? Is it because you want to appeal more to someone else? Is it from self-loathing? If you want to loose weight because you are angry or hate yourself, your chances of success are significantly reduced... Simply because your rate of weight loss will not match your want to loose it. If you're focusing on /feeling healthier/ that will be an almost immediate gratification.
Sorting out your head also means getting other stresses out of your life, or at least learning to come to terms with them. If you are miserable, if you are loosing sleep at night, if you are in a state of stress or conflict, finding the time, energy and will to exercise and eat healthy will be an overwhelming task.
Tip # 2: Start out Small and Grow
If you feel determined, and anxious for results, then good, channel that energy- but /don't do everything at once/. Make small changes. start cutting out certain foods (like eating out) first, then slowly add to the list of foods that don't make the 'healthy cut'. You'll be amazed how much easier it is when you ease into something and allow yourself to slowly adjust rather than put yourself into shock.
The same goes for exercise. If you're doing an hour of exercise a day from nothing- you're going to burn yourself out. Your body just isn't /used to it/, and I'd wager a guess your schedule isn't either.
Tip # 3: Excuses are just that
Figure out how important feeling healthier is to you. What are you willing to give up or dedicate to get there? You can find the time, you can find the budget, you can find the energy if it's important enough to you to sacrifice other things. Nothing is more torturous then 'wanting to loose weight' but in a moment of weakness 'wanting to eat junk food' and then going back to 'wanting to loose weight'. You have to decide which outweighs the other then /commit/ to it. If you make peace with one or the other (which ever you choose!) you'll ultimately be much happier, instead of doing both, and feeling anxious for doing both.
Tip # 4: Educate yourself
This should really be Tip #1. You can't be healthy if you don't know what healthy is. If you're reading this on Spark People then you already have a tool to help you out here! Understand how foods impact you, how exercise impacts you, and make decisions based off of your own goals.
Tip # 5: LISTEN TO YOUR BODY!
It's far too easy to see someone who is fit, and you want to cookie cutter follow their diet/exercise routine. Your body is your own. It will react differently then others. How do various foods impact you? How do various exercises impact you? Amounts? Times? Your body will try to indicate to you if you are doing something right, or very wrong. Don't ignore it.
Tip # 6: Don't starve Yourself fat!
Eat when you're hungry- just eat healthy food. Restricting yourself to a certain number of calories, but eating unhealthy for those calories will be incredibly damaging. It DOESN'T COUNT if you stay between 1,200 cals and 1,500 cals, but 900 of those was from a hamburger.
Tip # 7: Be Accountable
Don't hide the fact that you're making a life change. Gently inform friends, family, co-workers, anyone that might be eating with you or expecting a portion of your time. Let them know that some foods you will politely decline or avoid, and you may have to slip away to exercise for a bit (Or better yet involve them :D ). Hiding it leads to shame, anxiety, and a lack of accountability. It's not something you're sneakily doing it's something you're wholeheartedly embracing!
Tip # 8: Treat Yourself
Does this mean "break your eating healthy"? No. Healthy treats exist, you just need to find them! Treating yourself should not involve serious guilt or regret afterwards. Snoop at your local health food store and try something new. Personally my newly discovered treats are dried Goji berries, Nori snacks, Roasted edemame, and ginger chews! Yum!
Tip # 9: There is no secret
Getting healthy and losing weight is HARD! There's no miracle pill, miracle diet, miracle exercise. It will require discipline, hard work, self-realization, and sacrifice. Decide if it's worth it to you, and proceed head strong :)
Again thanks to MISSESKAVANAUGHS for these tips and comments because I needed a refresher course and wake up call in some respects. I needed to figure out how to get back on the right path, continuing on the journey here!
Now over the past year, I've been doing quite well the majority of the time. That's cool but when I slide off the path I seem to jump outta the plane without the parachute in a few areas. Yes, I stayed on Spark People and kept going until I got my mojo back, BUT IT SHOULD NOT HAVE TAKEN SO LONG TO GET BACK TO FULL COMMITMENT!
So Exercise was the big one and my walking at some points went down way too much. Somehow, my lazy kicked in too nicely and I made excuses for myself. See tip above, excuses are not necessary. There isn't an excuse to be lazy and not care about your health and well-being. If you are making excuses then why are you here, depart until you are ready to take ACTION AGAIN. (Yes, I'm talking about myself, to myself, anyhow.) The Biggest Loser Coaches would of kicked my tail up and down the block for such debauchery and carelessness. Not that I would of cared about Jillian kicking my tail but Bob Harper yeah. His personality is the right type for me. The screamers and yellers don't even move me to care but the silent disappointment breaks me down.
I was paying lip service to the reducing Salt. I wasn't putting in the work required to get that bad boy under control. I was consuming too much boxed and canned foods and you can't get your sodium under control like that. IT WILL NEVER HAPPEN! There is just too much salt in bread, boxed and canned foods. So I am buying frozen vegetables, no more boxed or canned foods unless its absolutely necessary. I don't foresee when that will occur but you never know.
I was way too inactive in March, not making 300,000 steps is being lazy for me. Not getting in a minimum of at least 2 miles a day is just sitting on my duff and not moving around. This isn't respect for myself. I have no defense just a wake up call. Okay now, I was thinking about readjusting my walking and other exercise to make myself more active in a day. So I am going to post my exercise here every day just to be accountable for myself, as I used to do so. When I stay on track like this then I stay motivated and get it done. Its not boring, work or a chore and I enjoy it. I'm getting back on the horse and she's pulling the wagon!
This is my tentative exercise plan going forward. I reserve the right to adjust as necessary but not getting in the exercise is not an option. I want to have this in place before the really gnarly hotter than Sin City weather becomes a normality. (May-mid September for those who don't know it.)
Sunday Walking 90 min; Yoga 20 min; Cardio 20 min= 130 minutes
Monday Walking 90 min; Strength Train 30 minutes Upper Body= 120 min
Tuesday Walking 90 min; Yoga 30 min= 120 minutes
Wednes Cardio 30 minutes; ST 30 minutes Lower Body= 60 minutes
*Rest day from walking but doing 2 15 minute sessions on the treadmill to warm up for ST & Cardio! ST in morning Cardio in Evening!
Thursday Walking 90 min; Yoga 30 min= 120 minutes
Friday Cardio 30 minutes; ST 30 minutes Core= 60 minutes
*Rest Day from walking but doing 2 15 minute sessions on the treadmill to warm up for ST & Cardio! ST in morning Cardio in Evening!
Saturday Walking 90 min; Yoga 30 min= 120 minutes!
Now I get this sounds a little ambitious for some but Walking is 5 days; Yoga is 4 days; Cardio is 3 days & Strength is 3 Days! Some days are a little more active than others but its why I have Wednesday and Friday for ST & Cardio and pretty much walking rest days with just warm up for doing ST and Cardio work. I am going to stick with this plan from Sunday April 13th-Saturday May 10th and keep detailed notes and see where I am at. I will figure out if this plan is doable for the long term or if its an experiment gone bad lol. I don't see that happening but real life gets in the way of plans. The walking and yoga will always stay and so will the ST. Cardio is the ringer here, may need to adjust that and the different parts of it.
I enjoy the elliptical a lot and I jump on that for 10 minute bursts at a time through my waking hours so that usually adds up to round 20-30 minutes and I like not feeling tied to having to do it but I get on there and I feel like my stamina has improved a lot with it. I'm also committed to Fitness Blender Videos because on many days I find it fun to put together a Cardio Jam session which is about 20-30 minutes; it gives me energy and burning calories is not a bad thing. I haven't really gotten into regular Pilates and Boot Camp because my balance and strength isn't where I want it to be yet. The motivation isn't totally there for regular Pilates and Boot Camp yet. Zumba is usually a 2 times a week thing because 1-2 days a week I'm just not in the mood for Cardio work because I haven't gotten decent rest and those days Yoga and Walking are about what I can manage properly.
So if I need to eliminate or change around anything but walking I am going to do so. If I can't do anything I can walk and that is what I feel the best in. I mean I always feel like a billion dollars after I walk. I can't say the same for my other exercise all the time so I have that to mind!
The point is I have a pretty sedentary job so I need to get my duff moving more when I am awake and not working. Also, I can add in periods of walking or doing exercise when I am working because I have my own schedule so I work from about 10pm-7am and I take an hour for break. I can do a 15 minute walk on the treadmill and get those steps and calories burning then. Keep the metabolism in shape. I can walk outdoors in the morning before the sun blares. I can do that round 7-8am no worries.
I just need to pay attention and keep notes to see what works and what doesn't and adjust as I go & at the end of the period~
P.S. I am going to take one full rest day a week but not sure about the day. I try not to take it on the scheduled day for Strength Training. Maybe since my favourite day is Thursday? I think Friday is probably the best since I can use that for a laundry & chores day. I usually take a rest day when I am dead tired though. I'll have to work that part out but everything else is staying the same~
Happy Sunday, I may watch the end of The Masters and catch a baseball game~
EDIT-Sunday evening-I changed Sunday's exercise a little. I did my walking of course. I did a Leslie Sansone 3 mile video which felt like aerobic walking. I am going to put yoga in the morning on Monday since I seem to do better with yoga in the mornings instead of the evenings. So I'll practise yoga in the mornings on the days I do it!
So I've done walking and cardio today which is a good start!