Sabotage

Today's run: iPhone couch to 5K app - 5 minute warm up walk followed by three rounds of run 90 sec, walk 90 sec, run 90 sec, walk 2 min - then a 5 min walk cool down - still coping fine. Sure I break a sweat, but finishing ok so far. Except...



Oops I did it again!! Sabotaged myself right as I was beginning a new program. I'm not referring to the mental roadblocks I talked about last time, but to the actual physical things that we do (or neglect to do) that hinder our success. My infraction in this instance was staying up too late last night, so I was exhausted this morning. I still ran (if you can really call the walk/jog thing I'm doing currently running?) but I had to go slower and dragged a bit mentally too. This is a good reminder to myself early on in this new journey that fitness and weight loss does not occur in a vacuum. It's very important that it be part of a more complete lifestyle change for maximum results.

What are some of the common types of fitness sabotage?

- Not getting enough sleep, water, nutrients and calories. We can't very well expect our bodies to perform at optimum energy level if we don't feed and care for them as we should, now can we?

- Wearing improper clothing - Let's face it - chafing is no fun. Nor is being too hot or too cold or getting blisters and sore feet from shoes that are the wrong size. It's worth the investment to be sure you are outfitted with comfortable and appropriate attire.

- Lazy bones - If we sit around and do nothing in between our runs, it's pretty tough to get moving again on command. It's best to maintain an active lifestyle, as much as possible, even when you aren't technically working out.  

-Alcohol and cigarettes - This goes without saying but if we abuse our bodies by overdoing these substances they will fight back and burn out on us when we need them most. (and yes this goes for drugs too - duh!)

-Stress - Mental anxiety can have a real and dramatic effect on our physical state as well. The body and mind are connected. The good news is that exercise is a powerful key in fighting depression. So keep at it!

- Medical neglect - Ignoring symptoms and hoping they'll go away? Forgetting to take your medicine? These are no-no's. Before ramping up to any new fitness goal, see your doctor and determine if you have any physical issues that need to be addressed first. This could make all the difference in overall health and wellness, and help you avoid injury. Don't skip this step.

-Too much too soon - Rome wasn't built in a day, and a marathon cannot be run in one either. Taking on too much too fast can make you so overwhelmed and sore that you'll want to quit. Far better to move slow and steady. Baby steps! It's not a race...well...not until race day at least!

We'll talk more about many of these as time goes on! For today though I hope I learned my lesson well...SLEEP isn't optional!! An important way to prepare for the morning's run is to head to bed early the night before!!

Excuses!

Today's run: week 2 day 1 couch to five K iPhone app...5 min warm up. Then 3X jog 90 sec walk 90 seconds, jog 90 sec. walk 2 min...another 5 minute walk cool down.


The run got slightly harder today, but still not too bad. The only real trouble I had was BEFORE the run. You know how it goes...your alarm clock goes off and you're all warm and cozy in bed and you think, "I'm so tired. Maybe I could skip just this once. I had a long weekend. My back hurts. Kids kept me up late. My allergies are starting. And why the heck do I want to be a runner anyway when I could just stay here and sleep?" I realize it's only week two, but this goes to show how easy it is to stop before you hardly begin. I wrestled with my inner self for about a half hour until I was really down to the wire. If I didn't get up I wouldn't have time to get the workout in. And the day was so packed that realistically it wouldn't happen later on.

It was "suck it up" time!!! You see...I KNOW better. I am a formerly very fit person. I used to write a blog about weight loss and exercise. Time to practice what I once preached, but had been slacking on. Time to get UP and get going! I'm happy to report that I did. I'm printing here a post I wrote a couple years ago about "excuses." As a reminder to myself as I begin again...Hope you enjoy it.




Excuses
by, Laura Faulkner

Excuses Excuses!! We pile them up one by one like rocks until they form a wall that prevents us from moving toward our goals. We become trapped by barriers of our own making. When I finally decided I was ready to make significant changes in my life I knew that the first thing I had to do was tackle the excuses. It would have been faster of course to take a bulldozer to the wall and dismiss them all at once, but I am a stubborn woman.  My excuses and I had been together for a long time. There was a certain comfort they provided for me, and I wasn't ready to let them go too hastily. So I did things the hard way and dismantled my wall one rock at a time. Taking each one down and examining it before setting it aside and moving on to the next. The first few were the hardest. I wasn't very strong yet and the weight of my whining was a heavy load to lift and toss. But once I got going the work became lighter and before long I was chucking rocks right and left with abandon, until one day the pile was low enough that I leaped right over the top of it and never looked back. Honestly I believe the burden of the excuses on my back was far heavier than the pounds of fat I was lugging around. Freeing myself from those constraints was step number one toward freedom!

The thing about excuses is that sometimes they are based in reality and fact, so we like to translate that in our own minds and call them "reasons". This gives them an air of credibility that we can then hide behind. But I'm here to boldly proclaim that if something in your mind is holding you back from reaching your full potential, it is most definitely an EXCUSE! Plain and simple. If a rock is too big to move out of the way completely there is almost always a way to go around it or over it if you are determined enough to do so! Some are pebbles and some are giant boulders, but one way or the other they all must be met with grace and faith and...sweat!

My most challenging rocks and the answers I found for myself that helped me to overcome them:

1) I have a thyroid condition - Yes this does complicate things, but a visit to an endocrinologist and a daily dose of synthroid got me back on track. Taking a pill every morning is a small price to pay to feel so much better physically.

2) I am too tired - Go to bed earlier and take a nap if needed. This will get better over time as your body gets stronger. But push through it for now. The rewards are great if you do.

3) I don't have enough time - We all have the exact same amount of time available to us. The question is how we choose to spend it. How much time do we waste every day on TV or surfing the internet or moving at a snail's pace because we are so out of shape? I found that by taking an hour a day to focus on my health I actually got MORE done every day thanks to the increased energy level and enthusiasm I had for living. So turn off the television and get moving!!! Or watch it from the treadmill. :-)

4) It's not fair (double whine) - In the proverbial words of mothers everywhere...Life isn't fair. Deal with it! The sooner we learn this lesson in life the happier we will be, because it's a universal truth that we all must accept.

5) It's too hard to start, because I am so out of shape - Start slow. Baby steps. Don't try to run a marathon in one day one or you'll burn out. See your doctor for an assessment and begin at your current pace. Just try to do SOMETHING even if it's only walking for 15 minutes at a time at first. Ramp it up over time. You're building good habits and mindsets that will serve you well.

6) I hate exercise - Get over it! I figure that if the alternative is remaining overweight and dying young than a little sweat is not so terrible. I may not love it all the time, but I DO love the results so that's what I choose to focus on.

7) I have no willpower - Time to learn then. One day at a time. With a powerful enough "Why" driving you the willpower will follow.

8) My family doesn't understand how hard this is -  Bummer. Find a friend. Join a club. Read a blog. There is a lot of support out there to be found if you look for it. So many other people just like you who need a friend too.

9) I can't!!! - Yes...you can! If you want it badly enough you definitely can.

10) I'll just fail again anyway so why try? - That was then...this is now! Repeat after me - I have fire inside of me. I can do anything I set my mind to. Many things in life I have no control over, but this I actually do!  Dig deep and find your personal power!!! It's there just waiting to be discovered.

What are some of the excuses you've wrestled with and solutions you have found? I would love to hear your comments!

Ready, Set....

This is it!! The week I finally decided to stop TALKING about becoming a runner, and actually DO it! Several years ago I sat and wrote down my bucket list, and running a marathon was a goal I really wanted to include. My father, several siblings and son have all run marathons. I figured it was something I ought to try too. Sounds great in theory right? The trouble was that running has always been ridiculously difficult for me, so every time I started I stopped again fairly soon after. The marathon goal, therefore, is not much closer than it was when I first put pen to paper.  Until this week that is!! I'm not sure what made this week special, but have you ever woken up one morning and just known deep in your gut that you're finally ready?? The timing is terrible. I am right in the middle of a move, and am about 35 pounds heavier than ideal (I'll talk more about my fitness history and goals in a future post - but this will be all honesty here, for without it there is no accountability!).  I'm a single parent with 9 kids (7 still at home, plus two dogs and a lizard) and I'm currently trying to figure out what to be when I grow up career wise. I have a pretty full plate to say the least, so it would be easy to put off the whole "running thing" until a more convenient time.

But this week my mind and heart just knew...with pure knowledge and inspiration...that there never would BE a convenient time. That the time was NOW...or never as Bon Jovi says in my favorite rock song. That right this minute, in the middle of the chaos of living, was the time that I needed this most. I need it to keep my body as strong and healthy as possible to lift the loads I must carry. I need it to infuse some confidence into my midlife insecurity phase. (I was denying being a mid-lifer until my son recently asked me, "Well Mom, just how long do you intend to live?? When you were my age would YOU have thought you were middle aged?" ummm...reality check. Yes I'm a mid-lifer after all at age 43. Since I am FAR too wimpy to buy a motorcycle or get a tattoo as my crisis statement-- running it is!)  I need it to set a good example for my children of both fitness and goal setting. I need it to make new friends in our new area. I'm sure a running club will be a fun social outlet as well as a learning environment. I need it because I said I would do it! And so I want to do it! Or it will always bug me that I didn't. For these and a hundred other reasons it is time! Time to commit. Time to begin! Time to become runner.

I believe in baby steps (which makes sense after raising nine kids doesn't it?) For starters I downloaded the couchto5K app on my iPhone. This week they had me run three times at a pretty easy level. I think they want to be sure you don't get discouraged and throw your phone out the window in the first week. So far so good. Each day of week one you do a five minute walking warm up - then three rounds of running for 45 seconds, walking 90 seconds, running 45 seconds, walking 60 seconds - then another 5 minute walking cool down. I broke a sweat, but nothing fatal - YET! I think it gets harder next week.

If there is anyone out there who would like to begin this journey with me I would love that! Or seasoned runners who would like to share their wisdom here with me and others, I would really appreciate that too. This is an exciting adventure to begin, but will be far more enjoyable the more friends I have along for the ride. Ready Set...GO!!