Fighting Our Exercise Demons
Since: Wednesday, 19 Jun 2013
With the weekend comes all sorts of challenges: eating out, late nights, junk food a-go-go, lack of schedule, etc. Often we feel like we are on a break from everything—including exercise and eating right.
“I’ll get back on track starting Monday,” we think.
Do not make this mistake and undo all the work you have done throughout the week. You’ve worked hard and you want to keep your progress moving forward.
That doesn’t mean you can’t enjoy a meal out, but remember what you have learned and apply that knowledge. Now when you eat out (or any time you eat), you will only eat until you are no longer hungry and pack the rest away for later, when you are actually hungry again. You will enjoy the rest of your night out a lot more too!
Saturday’s are one of the best days for training because most people can put in a little more time. But you have to plan your workout time in advance or else it might not happen. We will use Saturday’s for long bike rides and runs.
Starting NEXT Saturday we will meet for our first RaceDay Ride. (anyone that is close by and can--bring a friend if you want)
So if you don’t have a bike, find one. And quit scouring your brain right now for excuses of why you can’t go. You will have a lot of fun so show up!
You don’t want to miss out.
I'm sure many of you have heard about Lactic Threshold or your Threshold Max or various other terms. It's a tricky concept to try to understand, but it will really help you if you do.
I'm including a link to a site that explains it better than most I've read. I think it's important to understand exactly what it is because just knowing what is going on with your body helps you in the training process.
This article also talks about testing for your LT, which would be great, but you don't need to worry about it unless you are getting really serious about racing. As it stands, just having the information will be helpful to you as you train and exercise.
Click HERE to read about Lactic Threshold. It's all good, but if you don't have enough time to read it all, just read through the "Where's My Threshold?" section.
Okay everybody....it's the week of Christmas. Push through it. Remember what you want and why you want it. There is definitely a balance to be found in enjoying the holiday season but it doesn't mean throwing caution to the wind and letting all your bad habits creep back in for the sake of "enjoyment".
You will feel better if you continue to exercise throughout this week and eat well. Enjoy a treat here or there, but continue to pay attention to your body when you do. When next week hits, and the week after that, you will have a major jump start on all those people who are just beginning their New Years resolutions.
Make a new set of goals right now. Start your New Years resolutions early!
Part of making "real change" is doing things differently than you have done them before. Live out the changes you are making.
As you're faced with tempting foods, desire to overeat, and lack of desire to exercise ask yourself this question: "Am I willing to face the consequence of this next week."
Because next week will be here before you know it.... :)
Those of you that did the No Sugar Baby Challenge, and did it completely, congrats!!! It wasn't easy.
What I hope you used this time for is as an evaluation period. To truly be able to evaluate something objectively you need to remove yourself from it, or remove it from you, as the case may be. To be able to evaluate just how much sugar is readily available and offered to you and your family on a daily basis you have to be in a state of mind where you are aware of it and are turning it away. Turning it away makes you acutely more aware--am I right? :)
I hope you have or will ask yourself questions like: How much sugar do I feel is okay in my life and the life of my kids? Why do I feel like I need sweets/treats? When do I feel like having sweets adds to my life and when does it take away? Etc.
There are definitely times and places where sweets and treats are okay and can enrich your life or your experience, but if food is the main source of enrichment in your life then something is off. You need to attack the underlying problem. It's not that you're addicted to sweets, it's something else you are trying to substitute sweets for. I know they taste good and you think that's why you're going back for more, but it's not. There is something else going on and if you'll stop for 2 seconds to try to evaluate why you're doing that and what you're feeling just below the surface, you may find some answers. And when you find the answer you can solve it with what it needs to be solved--and it's not donuts. :)
Another thing to note in this crazy society of ours is that you are almost looked down on or ridiculed if you do turn down sweets. "Oh, are you on a diet?" "Look at you, why aren't you eating?!" And on and on. People try to make you feel bad if you aren't shoving your face full of the junk they are. Just because sweets are there DOES NOT mean you have to eat them. It should be a choice, an active choice, every time. Not an obligation. Not a reflex. Not a reaction. A choice--yes or no. And then feel confident with your choice and nobody will question you, including yourself.
Having been removed from sweets for 30 days write down different thoughts and feelings you had. Set terms and guidelines for how you want to handle sweets and sugar in your life. Do you feel like making cookies once a week is something that will add to your life or with all the other sugar around is that too much? Do you just want to have sweets at celebrations or only at certain celebrations? Once you set some guidelines for yourself you won't have to re-decide every time you go somewhere.
Decide how to take care of your body and good health will follow.
The 90-Day Challenge is now available for you to view. We will start it on Monday. (You can start it at any time, but I would like as many people as possible to start at the same time).
Your homework this weekend: Find at least one other person to do the 90-Day Challenge with you. :)
Running is a very mental game. You start running and right away we often want to stop. Here are a couple tricks to make sure you don't fall victim to the jerky voice in the back of your head telling you to stop.
1. Decide before you start how far you are going.
2. When you feel like you want to stop, increase your speed. This can actually give you an energy boost and cause you to catch your second wind.
3. Set time goals to keep you motivated. Running the same distance and the same speed every time you run gets very monotonous. Change it up to keep it interesting. It's a lot more fun.
Just because you have never been a "runner" does not mean you can't be or aren't one. We can all be runners.
I have always considered myself a "swimmer". When I won a small 5k a few months back I was talking to a few of the other women who ran with us. They were congratulating me and telling me I was a great runner. I told them I'm not really a runner. They were marathoners and ultra-marathoners and when I told them I wasn't a runner they told me it was time to rethink what I was saying.
So I thought about it. What makes someone a runner? Well, I suppose it's if they run. You don't have to be winning races to be a runner. Once I realized that, I was a little less intimidated to commit to running and be in running races.
All the ways you have defined yourself in the past are out the window. You can be whatever you want and if being a runner is one of those things then take it!