Archive for March, 2005
New Stuff Everywhere
Yesterday, my plan to do something new found me taking an early morning long brisk walk. I haven’t really been outside much over the winter, so this counted for me.
Today, I did a lot more cardio, and almost no weightlifting (did some shoulders, biceps, and triceps). I did jumproping for five sets of 1:30, and then headed upstairs to dare to try a machine I hate and am afraid of: the elliptical.
You’re laughing now, but when I get on it, I give the impression that the machine and I are locked in mortal combat. I usually lose one or the other handle, occasionally nearly getting it in the eyeball on the backswing. I’ve seen karate tournaments seem more organized than me on an elliptical.
But man that sucker burns calories! I threw the resistance up to 40 and then 50, and the elevation up to 5 out of 10. It’s really wild pumping my arms and legs that hard, and whoa. 10 minutes burned 200 calories? That beats the snot out of how many I burn while on the stupid hamster machine.
I jumped off after 10 sweaty minutes, and hit the bike for 10 minutes. After burning just barely 100 calories, I hopped back onto the elliptical for another 100 calories (in 5 minutes!). Thereafter, I took my jiggly legs down to the shower to get all that great sweat off me.
I’m tracking back to my lowest weight ever, after a few bumps in the road. Partially, this is due to the dramatically reduced calories thing. When I keep saying dramatically, I’ve discovered that I must be eating around 2500-3000 calories a day normally, or something, because when I cut my calories down to 1300-1500, I feel like I’m starving. For whatever reasons, I thought I was somewhere below 2000 (anecdotally) all this time.
But one thing I learned about “starving” when I did the beginning of my journey back in August of 2003: If you endure that feeling for a week, your body recalibrates, and then you feel like you’re eating enough. It’s fascinating to me, but I find it to be true.
So, how are you doing? Let me hear from you. What are you doing this week?
Don’t Do List
I want to share something really cool I read in GOOD TO GREAT, that book by Jim Collins I’ve been reading lately. Maybe you have a “to do” list. It could be as lofty as your goals, or as menial as your grocery list. But do you have one? Well, how about your “don’t do” list? I love this premise.
There are all kinds of things we do that pull us away from the things we believe matter most to us. If I took a poll of what mattered most to you, you’d likely list “family” somewhere in the top 3. I’m guessing you’d put some variant of “fitness” or “health” in there, too. Some of us throw our job in there, at least insofar as it either gives us some meaning or helps pay the bills.
Your “don’t do” list would be the list of things that get in the way of your opportunity to do the great things that matter most to you. For instance, if you really want to spend more time with your family, but you belong to a softball league, a volunteer group, a book club, etc, etc, it might be difficult to squeeze in the other goal. Maybe you have a hard time saying no, and maybe others know this about you.
Hell, in my personal case, it’s usually about the ways I procrastinate or focus on the less-important tasks. I do this often at work. I often burn more cycles on something that’s interesting to me, but not necessarily paramount to the job at hand. It would really do me well to have a don’t do list at work.
At the gym, there might be easy “don’t do” things to identify: don’t spend excessive time running back and forth to the water bubbler, perhaps. Maybe it’s “don’t do” only the exercises you like. In races, maybe it’s something like not looking back all the time (to see who’s gaining on you). Whatever. I’m making it up, see?
So, the premise is to try and identify some things you want to stop doing because they take away from the things that matter most to you. Hell, there are lots of ways to apply that to eating.
What do you think? Does this ring at all with you? How might you apply it?
Day 1 of the Challenge
Nothing like having no defined sense of what you want to do before launching headlong into your own challenge, eh? To that end, I just did baby steps.
I started the Special Ops Workout, which is one of those nifty Stew Smith workouts, where he takes various fitness plans from all the Armed Forces and boils them into a nice twelve week program. It had a mix of calisthenics (which I’ve been doing) and weight training. It also had a faster pace, with a lot of “move rapidly between exercises, and get a rest later” kind of thinking. That’s one nearly-new thing.
I am going to try a week long calorie-reduction effort, where I know EXACTLY how many calories are going into my gullet every day of this week. This is partly due to the wacky hours I’ve been working lately and the fact I somehow found myself eating burgers three days out of seven last week. What the Fred was that about? I haven’t had fast food that much over the last two years, and three times in one week?
What else? I ordered a half dozen different cardio thingies from the library, so I’ll start doing that. Kat and I are going to do an evening stretching program every weeknight.
How about you? What are you doing for the “Dare You” challenge?
What Kind of Challenge
I’m debating what I’ll do for the challenge next week. I know that I’ll probably add some stuff in that I haven’t done yet. For one, I’m starting a new evolution (this one the Special Ops Workout, by Stew Smith and some other guy). It’s still heavily calisthenics-based, but with some weights mixed in, and with a certain pace rigor that I’m thinking will be unique to other evolutions I’ve done so far.
But what else?
I bought a BOATLOAD of veggies, as we haven’t been eating *as* close to my plans as I’d like. Tonight, I made stir fry with ground turkey and one of those pre-cut Chinese-style vegetables bags, and just the lightest of seasonings. It was crisp, delicious, and stupid easy. I think that might be something new (but old also and “should be doing”) back into the mix.
What else? I’m going to pick up a yoga dvd and a cardio dvd (any great suggestions on either?). I tried kripalu yoga at work and it was really good and/or challenging. Downward dog can really show off just how little your shoulders are in order. For the cardio, I’m still not sure. Can’t be traditional aerobics, as I’m clutzy like there’s no tomorrow. I seem to be leaning towards Taebo, but I can’t get over the “kinda silly” factor of it. Especially after that scene in Bringing Down Tha House (with Steve Martin and Queen Latifah).
I like Brent’s plans for the challenge.
What have you cooked up? Maybe I’ll see if YOUR new and scary thing is something I’m not doing either, and if so, maybe I can copy off your homework?
Great Story
Lee is back. Go read her post today.
Feeling Great
Did you ever read something and think, “this is the STUFF!” It’s like the faces of all those guys in Raiders of the Lost Ark when they realize they’re really looking at the Ark of the Covenant. That’s kinda/sorta how I felt when I started reading (listening to) Jim Collins’s book, GOOD TO GREAT.
First off, he says right away that even though the book studies businesses to make it’s point, he stresses that this book isn’t a business book. So, get that out of your head. It’s just the easiest pool of data he and his research team could use to find the results they were seeking.
It really applies to all of us, because the main tenet is: The enemy of great is good. Have you heard that before? It’s basically saying that the reason we don’t have greatness is that we have good enough. Does that ring any bells with your fitness and nutrition efforts? Have you often found yourself settling for something instead of finding a way to hit that next level?
Man, this rings well with me.
I got the audio cd for several reasons. First, I have an hour commute each way. Do you know how much that sucks? Second, I find I can absorb certain types of books better if I listen and then read, instead of reading them straight out. Finally, audio CDs let me maximize my time, and port well to other places (like, if you have a discman).
I haven’t gotten through the entire book. I’m just figuring out the basic concepts they’ve come up with. But it’s all fascinating. Don’t you agree?
Are there places in your life where you really wish you could do GREAT but you’re still really just aiming for good enough? As I get further through all this, and if it applies, I’ll share the guts of this book with you a little more.
Side note: a coworker who often asks my take on fitness information said the main reason she thinks I should be a trainer is that I bother to read all these books, and that for this service alone, it’d be worth it for busy people who don’t want to do all the research to just hit me with lots of questions and advice. Interesting, eh? I’m so bad at doing things I’m passionate about for money.
Audio CD Referenced:
I Dare You
Wow, you guys have been really adding value to this site. Thanks for all your great comments. Want to know a secret? I didn’t want to go to the gym this morning. It’s snowing. I was a little sore. Y’know. But then, I read all 22 comments from yesterday’s post, and I felt really envigorated. So, if you’re inspired by this site, I’m inspired by what you say here, too. Thanks!
A Challenge!
This came to me on my drive to the gym. I want to challenge everyone who reads this site to something for next week. The end result is that I want to dare you to try something completely new. (This excludes anyone with a marathon or a 1/2 coming up, as we all know, ‘NEVER do anything new on race day.’)
Just one day next week, try something off this list (or similar). Just one day.
*If you are heavy into a cycle of lifting weights, I challenge you to try a cardio program. And, if you’re at the gym, I dare you to walk into one of those classes they have. If you’re working out at home, maybe get a cardio program from the library, or just jump rope and do jumping jacks, or whatever. “Something different” is the goal.
*If you’ve been doing fitness DVDs at home forever and a day, I challenge you to get out to a park (and yes, it’s snowing here in Massachusetts, so this will be a trick). I want you to get out of your comfort zone, your skin.
*Are you a runner? Try a bike. You bike? Try swimming. All these things? You’re a triathlete? Try a weight lifting routine. Try boxing workouts.
*Try eating your two biggest meals at breakfast and lunch and having something REALLY tiny for supper, like maybe just an energy shake or a bar. See if you can swap around WHEN you have your food.
*Try a fruit-only fast. (Unless you’re diabetic or have blood sugar issues). See if you can go a day having nothing but fruit and water. See what your body thinks after the fact.
The idea is that we all get stuck up inside our indentities. I’ve read lots of people’s blogs where they’ll talk about how they identify strongly with their label, be that “runner” or “marathonner” or “cardio queen.” The only bad thing about a label is that you see things from that perspective. Give someone a hammer, and everything looks like a nail.
I’m all for tribal identity. I like seeing little 26.2 stickers on cars. I’m thrilled that there are BANDS of people out there reading each other’s sites because they share common threads (look at anyone’s weight loss page links, and you can click across the earth and back). And yet, I want to see what happens when you completely disregard what you THINK you are, and try something way outside your element.
Are you up for that? Do you have any other twists on this concept? Who’s willing to give that a try, and then report back on it?
Criminal Ascent
First off, it was REALLY great to read everyone’s comments to yesterday’s post. What a wonderful collection of good news from everyone. Thanks for putting your thoughts out there. It’s nice to share our little personal pats on the back, eh?
Today, after doing another wacky session of calisthenics mixed with jumping rope, and after another 10 rapid minutes on the bike, I switched to the treadmill and tried something new. I tried fastwalking while raising the incline.
Because I’m a goober, I kept raising the incline every minute. So, by the end, I was at 12.0, and feeling like I’d flip off the back of the treadmill at any moment. But man, what a neat change of efforts. I really enjoyed the way it attacked my quads, and that even just by walking at 4.5 MPH, I was breaking a hell of a sweat.
You gotta try that. I mean, if you’re outdoors and running and stuff, great for you. I’m still not feeling the vibe to get out there and run around, and the gym’s still a nice retreat for me. So, if you’re hiding in the gym still like me, try that incline. I think you might find it interesting and challenging.
I bet that’s even better on an elliptical. Too bad I’m afraid of ellipticals. I look like Bill Murray in Lost in Translation when I use them.
In nutrition news, I’m still doing well on the “no sugar” week. I have until Saturday before I’ve completed a week. Man, did I want sugar yesterday. I was aching to have some M&Ms. But then again, it was neary 6PM and I was still at work, so between stress and not having a sit down dinner with my family, I was doomed to want them. But, I licked it.
(Mind you, I had drive thru burger food for supper, due to the hour and the circumstances, but the occasional burger hasn’t hurt my success, so whatever).
Water. Are you getting enough water? I’m always trying to stay on top of that one. The rule of thumb I learned was to take your bodyweight in pounds, divide it by 2, and drink that many ounces. For me, that’s practically a gallon of fluids a day. Not easy, but do you know WHY people tell you to drink all that water?
* Water helps you feel more full.
* Water helps keep your muscles and skin supple.
* Water works with your metabolism on flushing fat.
* Water processes your micro and macro nutrients.
And no, I don’t just mean water. I mean fizzy water like seltzers and sparkling waters (provided they don’t have sugars), teas (especially green tea), and pretty much anything besides soda.
I’m really staying on top of my Inner Coach right now, ensuring that I’m saying the right things to myself. It’s so easy to slip back into picking on myself for little failures, or mistakes. Amazing how often my Inner Critic wants to call me a dumb fuck for this or that transgression. But with Coach, I put a lot of effort into breaking it down to what’s real, what’s acceptable, and where I’m headed.
Let me ask you something: what got you started on your personal quest for fitness and excellence? What got you off the couch? Were you ALWAYS this athletic? What drives you?
5K with COPS
Oh, the treadmill. I’m running along watching MTV with one eyeball and COPS with the other. Do you know what isn’t at all helpful to maintaining a running mindset? Rap videos and COPS covering a bike rally. There were more fuzzed out shots of women flashing on one screen and another full of everything wiggling to rap music on the other. Oddly, it made “staying in my head” a difficult trick.
(The new Ludacris song is fun, but I just like that guy).
That said, I really struggled with my run. From the start, I kept wanting to make excuses for myself. Things were silly, but I just kept reminding myself of the end goal. I ran the entire 5K in just over 30:00 minutes. That included a couple fastwalking breaks, but hey, I haven’t run much over the last little while, not counting sprints. In fact, I think sprints kind of nails my distance runner instincts.
When I wanted to stop, I’d just trick myself. I’d say, “Well, just run until this point.” Then, I might say, “You’re only .2 miles away from a full mile. Just run until then.” In fact, I stopped to walk only twice, and that probably didn’t have to happen, either. I think I was distracted on both occasions.
One of those “hey neat” moments happened to me a moment ago. I went to the company Buck Stop store, and I wanted a fleece vest, as they were on sale, and as I don’t own one. They only had a medium. I said, “oh well.” The girl said, “No, try it on. You’re getting skinnier all the time.”
Well, it fit. A little snug, but whatever. It fit. I can wear a men’s medium? Sometimes. My shoulders are still too broad to get away with it much, but the belly was just fine, and as it’s a vest, I can wear it open enough that you don’t notice the shoulders anyway. Woohoo!
Tell me about some of your “hey neat” moments with your fitness goals. Whatever they may be.
Monday Morning Jam
Do NOT miss Monday workouts. Something about starting your week by kicking your own ass is a great way to keep your motivation up on the rest of the week. Messed up all weekend? Who cares? (Well, you do.) But get back in that game on Monday, dammit.
Did you miss Monday morning and now feel guilty reading this? Don’t. Just do your workout some time today. And if you can’t do your SCHEDULED workout, at least do SOMETHING that shows you’re still fighting. Right?
This morning:
Warmup lap around the track.
1 minute jump rope
Pushups (30, 10 with two medicine balls under my hands– aieee).
Chinups 3 (still shoulder pain)
1 minute jump rope
Bench Dips 15 (ditto shoulder pain)
Squats 30 (bodyweight)
1 minute jump rope
Lunges 20 each leg (ow!)
1 minute jump rope
Reverse rows
1 minute jump rope
Crunches, reverse crunches, flutterkicks
1 minute jump rope
10 minutes bicycling with resistance
10 minutes sprint drills
The really neat part of this was the last bit. Doing that cycling and then jumping onto the treadmill for sprint drills was neat, because my legs really wanted to turn over fast for the treadmill. I think that’s because they’d just gone round and round so much on the cycle. Whatever the case, I hit the sprints hard. I did it like this.
1 minute warmup.
30 seconds 9 MPH
30 seconds 4.5 MPH (walking fast)
30 seconds 9
30 seconds 4.5
1 minute 9
1 minute 4.5
30 seconds 9
1 minute 4.5 (getting tired)
30 seconds 9
1 minute 4.5
1 minute 9
1 minute 4.5
And by then, I was a sweating fool. I sweat 2 pounds of weight off me this morning. Yep. What a spookshow. It’d be nice if it sticks, but we’ll see.
In nutrition, I’m on day 3 of no sugar. I won’t tell you all the tricky ways that’s been challenged over the last few days (*cough*cough*kat*cough), but just the same, I’m doing well. I also got back into the “no moster” groove last night. We’ll see if I can even hit onen week of that.
Remember, little goals lead to bigger goals, lead to success. Big goals make you feel all bummed out and overwhelmed. Works for me.
My plan for the week: attack my calories at both ends. Cut my portion sizes a bit, and also burn lots more cardio work into the week. Five days, in fact.
What’s your plan for the week?
