Day 78: A Cumulative Process

I always try to remind my clients that training is a “cumulative process”. It is hard to see all the great effects exercise has on your body (and mind for that matter).

The other day I was playing around with my heart rate monitor and realized it has a “files” section that tracks all the days exercised, hours exercised, and calories burned that I have logged since I got it. I was amazed to see I had exercised 90 days for a total of 110 hours (over 4 ½ days of pure exercise) and burned nearly 35,000 calories. 35,000 calories!!!! Oh my gosh. That is 35,000 extra calories that would be stuck to me if I hadn’t exercised. Yuck.

Sometimes it is hard to see what we are doing. It’s hard to chart our progress from day to day. But when you recognize this is a cumulative process that isn’t just burning calories, but also building muscle, strengthening bones, and increasing aerobic capacities each and every day, you can’t even begin to imagine the positive effects this has on your health…muscles, bones, heart, etc.

Every day counts in this process.

Which direction are you going today?

Day 71: Set Backs

Just so you know, set backs happen to everyone in training and weight loss.

Everyone.

They are the real test.

When you have an injury, or you get sick, or you go on vacation and your workout schedule is messed up and your eating patterns are in disarray, what do you do?

Many of us like to use these times as excuses…but we all know that’s exactly what they are. Just excuses.

If you’re sick or injured or on vacation, with a little planning you can still eat healthy.

With injuries and on vacations you can still find ways to workout. My sister who has been suffering from plantar fasciitis and can barely use her feet is the perfect example of someone who is determined to keep going, no matter what. She has continued to exercise and lose weight through resistance training and biking. How many people would say in her situation, "Well, I can't really do anything because I can't use my feet." ? She doesn't let it stop her. In fact, I think it makes her more determined.

Most injuries only limit certain aspects of your training...some form of exercise is still possible for almost everyone.

Instead of deciding to use a set back as an excuse, look at it as an opportunity to focus on other aspects of your health or training.

Lance Armstrong broke his collarbone a few months before the Tour de France, but he didn’t let it stop him…it just made his story all that much more amazing.

Set backs can make you stronger…if you let them.

Day 64: 25 Things That Jerky Voice In You Head Might Say…..

1. Tomorrow is a better day to start.

2. I could do it if I wanted to.

3. I don’t really care.

4. It doesn’t matter to me that much.

5. Missing one day is no big deal.

6. My head/knee/ankle/shoulder/earlobe hurts.

7. My body needs a break.

8. I’m not like her/him.

9. I don’t want to be tired today.

10. I’ve been doing really well, so……

11. Today is different because…..

12. I need the extra sleep.

13. When things settle down, I’ll get back on track.

14. Well I already screwed up today so I might as well enjoy it.

15. I can’t.

16. I shouldn’t.

17. I won’t.

18. I don’t want to.

19. This isn’t working.

20. Why should I even try?

21. I’m not in the mood.

22. I’m too sore.

23. I’m too old/fat/weak/scared/etc.

24. I can’t change now.

25. But….

Day 57: So What

The other day I read an article about a man who wanted to be a Navy Seal so badly that he lost 100 pounds in 2 months on his own. After returning home from service he wanted to do something to help raise money for the children of fallen soldiers. He found ultra-marathons and decided that was just the thing.

He called the sponsors for Badwater, a 135 mile race through Death Valley, and asked if he could do the race. They said maybe, but only if he completed a few before that race. Two weeks later he finished his first ultra marathon, 100 miles. He broke nearly every bone in his feet and suffered kidney failure. But he woke up the next day happy to be alive and two weeks later ran in another one. Six months after that he raced in Badwater and finished 5^th. When talking about pain he basically said, “So what. It’s just pain.”

Okay, so this guy is some sort of incredible hulk (and slightly crazy), I agree, and I’m not suggesting we all run out to sign up for an ultra-marathon. Definitely not. But what I do suggest is using the words “So what?” the next time you want to give up because it hurts. When you’re running or lifting or biking or whatever and your lungs are burning and your muscles are shaking you let your mind tell you “So what. I can finish what I set out to do and just because it hurts doesn’t mean I’m going to stop.”

You don’t want to work out today?

So what.

Consistency Club Shirts

New Year.

New Shirts.

I thought I'd introduce you to the new Consistency Club shirts.

FRONT:

BACK:
Hope you like them!

Day 51: You Ain’t Got No Satisfaction!

Have you ever had that feeling like, “Mmmmm, I just want to eat something but I don’t know what it is.” ? And then you proceed to eat about 20 things, none of them brining you any satisfaction and each choice less healthy than the last. Then, not only are you not satisfied, but you feel disgusting?

Here’s the deal. You’re not hungry. You are trying to satisfy some other emotion with food. Maybe you are bored. Perhaps you are procrastinating doing something you should be doing (ah-hem…so guilty of that one). Maybe you are upset or tired or sad. Whatever it is, you are trying to satisfy it with food and it will NEVER work and you will inevitably feel worse when you are done.

What to do? When you are feeling like that analyze yourself before you put anything in your mouth. Those feelings are the start of a binge. Stop the binge before you start. Remember, we only eat when we feel hungry anyway. You will feel so much better facing the emotion head on and dealing with it. (And you’ll avoid gaining weight in the process!)

Day 43: Why Do I Even Try?

Have you ever exercised, done your best to eat well and tried to make changes in your life only to lose a little weight, stay the same, or even worse…..actually GAIN weight?

This is probably one of the most frustrating things that can happen to us and often times it can send us spiraling and heading in the opposite direction of where we need to be going.

The next time this happens (because more than likely it will happen again) or if it is happening to you right now there are several things you can do.

FIRST: Realize you are not alone. You are not the first person this has happened to. In fact, I would say nearly everyone has had this happen at one time or another. You’re not different or abnormal or weird. Take comfort in knowing you’ve got company.

SECOND: Remind yourself it is a process. Sometimes we get so used to expecting quick or almost immediate results. We don’t have the patience to wait for the work to pay off. One month, two months, 6 months are not that long in a weight loss process. Give yourself time.

THIRD: Re-evaluate what you are doing. Maybe there is something more you can do. Sometimes we aren’t as honest with ourselves as we should be. Commit yourself to being 100% honest with yourself when you evaluate. You can’t trick your body into losing weight or making gains in training.

FOURTH: Remind yourself of your goals. Why are you doing this? What is most important to you? Believe you can achieve them. Don’t change them or try to convince yourself that they aren’t really your goals anymore. You set them for a reason, so don’t cop out. :)

FIFTH: Stay consistent. Consistency is the key, so don’t allow yourself to go down any “It doesn’t matter anyway” shame spirals. Stay on course with your eating and exercise and it will pay off.

Why do you even try?

Because it’s worth it.