What did I say last time about Revelle and having fun with her workouts? Arg, not so fun yesterday. Still, I admit she challenged me just enough, more than I would do to myself, but almost to the point of exhaustion. Of course, I need a little exhaustion in my workouts. I am way too easy on myself, with the gentle flow of yoga, the social pace of a walk. I need to shake and sweat and nearly drop the barbell before sinking to the bench, disguising my pause to rest with the excuse of reaching for my towel and water. Yeah, it’s good for me, and not everything can be “fun.”
My trial package of training sessions is complete now, so I have to decide if, when, and how I am going to continue. I have family vacation coming up, so when I return from that, I’ll commit to a new plan - either with paid PT sessions or without. That gives me a week or so to work it out mentally - how much can I afford, how much time can I commit once school starts again, and what is it really worth to me in non-monetary ways? And without Revelle’s help, will I really continue to make progress towards my goals?
This upcoming week of unstructured time away from home, in crowded quarters, with food and fun and opportunities to relax all around, should be a good test of whether I can continue independently or not. Luckily, I have a fitness-minded family, so there will be yoga on the sand, group ab workouts in the rental house living room, and everyone comparing notes on their morning runs.
There will also be family dinners where we all try to outdo each other in abundance and deliciousness. There will be late evening chats with the ladies, sipping wine. There will be Swiss chocolates (a traditional gift from the Swiss contingency of the clan), lounging on the beach, and naps nearly every day.
It is vacation, after all. Isn’t it supposed to be fun?
I may be running to Revelle when I return to volunteer myself for more torture. And that’s okay - it takes a little pain to appreciate pleasure, and a dose of pleasure to be ready for more pain.
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Endorphin Addiction - Weight Loss and Fitness Plan, Week 4
(Originally posted July 23, 2012)
It is official: I am re-addicted to working out. At the end of barre class today, the instructor, a very Earth-mother, yoga-style woman with a soft coaxing voice and gentle hands, told us to envision doing something that makes us very happy. And you know what I thought? “This.” My gut reaction was that I feel very happy when I am in one of those yoga or barre classes, or even out for a run or walk or working at the gym with weight machines, and I tap into my inner strength and realize just how good my body can feel when I take care of it. I feel good in body and soul, then, as if my physical weakness was causing much of my self-esteem handicap. By showing myself that I am physically stronger, more flexible, and more capable that I had thought, I rebalance the self-image as well.
Week 4 went as well as Weeks 1 and 3. The plan has stayed solidly in place: barre on Monday, yoga on Tuesday and Friday, and now I have added in personal training sessions. I scheduled three walks with friends last week, making Friday a two-workout day and Tuesday a three-workout day (yoga, PT, and a walk)! I was worried that I would overdo it, but I kept Wednesday to just a long walk with a girlfriend, so it was pretty much a rest day in contrast.
My sessions with Revelle are fun. Her cheerful demeanor contrasts the musculature of her thighs and biceps and her sneaky way of missing a rep or two when she's counting ("One more, I think" - agh!), but she challenges me just enough, which is to say more than I would challenge myself but not beyond my capacities. She gives me weight levels that I would not set for myself, but I have learned not to be afraid when I see her move the pins down - she obviously knows better than I do what I should and can lift (or press, or pull). We also play with the bosu ball and the stability ball, using weights, cables, or even yoga balance moves like tree while I am standing or sitting on the bouncy orbs! Mixing things up, the familiar with the new, keeps each workout interesting.
We have discovered a discrepancy between my right glute and my left - my left glute is definitely weaker, and it is evident when I isolate an exercise on that side, because I lean or shift to compensate. So now, I have a prescription - targeted strength moves just for my left cheek!
I think the next weigh-in is not for a week, but I doubt I will have lost any additional pounds. I feel great, much more toned, and I am taking out cute summer clothes that I didn’t feel good in just a month ago. I haven’t shopped for clothes in a month, because I can wear the tank tops and short-shorts that I bought a few years ago but which have hung in waiting as they got just a little too snug over the past year or two. It’s like having a whole new wardrobe!
I still want to edge that scale down a little, or at least not see it go up. I love meeting my goal of getting addicted to exercise again, but I know how easily I can lose that feeling once I am busy with work again. I want to make significant progress on muscle tone and weight loss before summer is over. And I want to OWN those weights.
It is official: I am re-addicted to working out. At the end of barre class today, the instructor, a very Earth-mother, yoga-style woman with a soft coaxing voice and gentle hands, told us to envision doing something that makes us very happy. And you know what I thought? “This.” My gut reaction was that I feel very happy when I am in one of those yoga or barre classes, or even out for a run or walk or working at the gym with weight machines, and I tap into my inner strength and realize just how good my body can feel when I take care of it. I feel good in body and soul, then, as if my physical weakness was causing much of my self-esteem handicap. By showing myself that I am physically stronger, more flexible, and more capable that I had thought, I rebalance the self-image as well.
Week 4 went as well as Weeks 1 and 3. The plan has stayed solidly in place: barre on Monday, yoga on Tuesday and Friday, and now I have added in personal training sessions. I scheduled three walks with friends last week, making Friday a two-workout day and Tuesday a three-workout day (yoga, PT, and a walk)! I was worried that I would overdo it, but I kept Wednesday to just a long walk with a girlfriend, so it was pretty much a rest day in contrast.
My sessions with Revelle are fun. Her cheerful demeanor contrasts the musculature of her thighs and biceps and her sneaky way of missing a rep or two when she's counting ("One more, I think" - agh!), but she challenges me just enough, which is to say more than I would challenge myself but not beyond my capacities. She gives me weight levels that I would not set for myself, but I have learned not to be afraid when I see her move the pins down - she obviously knows better than I do what I should and can lift (or press, or pull). We also play with the bosu ball and the stability ball, using weights, cables, or even yoga balance moves like tree while I am standing or sitting on the bouncy orbs! Mixing things up, the familiar with the new, keeps each workout interesting.
We have discovered a discrepancy between my right glute and my left - my left glute is definitely weaker, and it is evident when I isolate an exercise on that side, because I lean or shift to compensate. So now, I have a prescription - targeted strength moves just for my left cheek!
I think the next weigh-in is not for a week, but I doubt I will have lost any additional pounds. I feel great, much more toned, and I am taking out cute summer clothes that I didn’t feel good in just a month ago. I haven’t shopped for clothes in a month, because I can wear the tank tops and short-shorts that I bought a few years ago but which have hung in waiting as they got just a little too snug over the past year or two. It’s like having a whole new wardrobe!
I still want to edge that scale down a little, or at least not see it go up. I love meeting my goal of getting addicted to exercise again, but I know how easily I can lose that feeling once I am busy with work again. I want to make significant progress on muscle tone and weight loss before summer is over. And I want to OWN those weights.
Back on Track After An Unexpected Detour - Weight Loss and Fitness Plan, Week 3
(Originally posted July 13, 2012)
Week 2 started well again, with an intense barre class, followed by a fresh, satisfying 6-inch sandwich from Subway. But two hours after lunch, it was all derailed. The worst stomach flu of my life put me out of commission for the next four days, and briefly in the ER, so all of my well-planned exercise was out of the question. On Friday, I finally felt well enough for a one-hour walk, which I repeated on Saturday, and again on Sunday. I took a step back in my physical training that week, but at my post-ER follow up appointment, the doctor’s office scale, which is never my friend, weighed me at 145 lbs. I guess the silver lining of surviving a painful stomach virus was that I lost a few pounds by not keeping anything down for several days!
Week 3 (if you can call it that, since Week 2 was a no-go), began with me feeling very blessed to have my health back, but uncertain if my strength was enough for barre class. At the end of the class, I felt better than ever, and ready for more. Back on track with yoga on Tuesday, I followed it with a short run rather than a walk. I met with a personal trainer the next day, Revelle, and she showed me some new strength moves and took my measurements (Yikes!). She confirmed (gently and with many disclaimers about the variance in measurement results) that I could lose body fat, but that my girth in legs, arms, hips, and yes, even my waist, is appropriate, and that I clearly seem fit compared to many of her clients who are just starting out. She challenged me, starting me with 5 lb. hand weights, then moving to 8 lb., and when I balked at 10 lb. weights, she offered to take them from me if my arms wobbled. They did not. I discovered that 10 lbs. wasn’t so bad, and that I am a wimp when it comes to giving myself bigger challenges. Clearly, I need someone like her to push me. She also put me on the scale, and to my delight it showed 145 lbs. again. I may not be focusing on weight loss, but in the process of trying to get fit, some of it is bound to come off. Imagine what could happen if I actually put some effort into calorie tracking and cutting out sweets, seconds, and wine!
Week 3 concluded with the exercise plan is still intact. I did not succomb to laziness on my unscheduled days - mostly because I added a personal training session on one of them! I also stayed to true to my plan by running on the other unscheduled day. I chose a route that I love - a residential neighborhood with charming homes, varied hills and flats, and an ocean view from several turns. A playlist of upbeat favorites helped keep me pumped, and when it felt like drudgery, I walked, letting myself choose to pick up the pace when I was ready.
I met colleagues for happy hour at the end of the week, so the prospect of limiting junky foods and alcohol didn’t seem realistic, but hopefully the six hours of good exercise over five days helped me boost my metabolism and hopefully bank some fitness points in advance of the nachos and margaritas.
Week 2 started well again, with an intense barre class, followed by a fresh, satisfying 6-inch sandwich from Subway. But two hours after lunch, it was all derailed. The worst stomach flu of my life put me out of commission for the next four days, and briefly in the ER, so all of my well-planned exercise was out of the question. On Friday, I finally felt well enough for a one-hour walk, which I repeated on Saturday, and again on Sunday. I took a step back in my physical training that week, but at my post-ER follow up appointment, the doctor’s office scale, which is never my friend, weighed me at 145 lbs. I guess the silver lining of surviving a painful stomach virus was that I lost a few pounds by not keeping anything down for several days!
Week 3 (if you can call it that, since Week 2 was a no-go), began with me feeling very blessed to have my health back, but uncertain if my strength was enough for barre class. At the end of the class, I felt better than ever, and ready for more. Back on track with yoga on Tuesday, I followed it with a short run rather than a walk. I met with a personal trainer the next day, Revelle, and she showed me some new strength moves and took my measurements (Yikes!). She confirmed (gently and with many disclaimers about the variance in measurement results) that I could lose body fat, but that my girth in legs, arms, hips, and yes, even my waist, is appropriate, and that I clearly seem fit compared to many of her clients who are just starting out. She challenged me, starting me with 5 lb. hand weights, then moving to 8 lb., and when I balked at 10 lb. weights, she offered to take them from me if my arms wobbled. They did not. I discovered that 10 lbs. wasn’t so bad, and that I am a wimp when it comes to giving myself bigger challenges. Clearly, I need someone like her to push me. She also put me on the scale, and to my delight it showed 145 lbs. again. I may not be focusing on weight loss, but in the process of trying to get fit, some of it is bound to come off. Imagine what could happen if I actually put some effort into calorie tracking and cutting out sweets, seconds, and wine!
Week 3 concluded with the exercise plan is still intact. I did not succomb to laziness on my unscheduled days - mostly because I added a personal training session on one of them! I also stayed to true to my plan by running on the other unscheduled day. I chose a route that I love - a residential neighborhood with charming homes, varied hills and flats, and an ocean view from several turns. A playlist of upbeat favorites helped keep me pumped, and when it felt like drudgery, I walked, letting myself choose to pick up the pace when I was ready.
I met colleagues for happy hour at the end of the week, so the prospect of limiting junky foods and alcohol didn’t seem realistic, but hopefully the six hours of good exercise over five days helped me boost my metabolism and hopefully bank some fitness points in advance of the nachos and margaritas.
Joyful Jogging - Weight Loss and Fitness Plan, Week 2
(Originally posted June 30, 2012)
After several successful days of waking up excited to work out, and easing into a fitness routine, I was mildly nervous that my double-activity days would either be too much, or leave me hungry for higher-calorie foods, sabotaging all of the benefit. But with good company on my walks, those were a joy to anticipate, and my body was loving getting back into yogi-shape. I was also aware that my two unplanned days would fall victim to lethargy and sloth, traits I must admit I have deeply ingrained in me. But recent inspiration to get back to running pushed me out the door on those days to kick up my heels (or pick up my knees - which running form is better, I still don't know).
One of the big motivators to my running was the book Born to Run by Christopher McDougall. It was an entertaining read, full of wild characters and tall tales about extreme athletes and ultramarathons through the roughest, hottest, driest, steepest terrain in the United States and Mexico. It was also a character portrait of a unique and humble man who befriended a reclusive tribe of natural runners in the wilds of Mexico, then brought the best ultra-runners in the U.S together with the Tarahumara runners in an unprecedented event that became the annual Copper Canyone Ultra. All the while, this man, known as Caballo Blanco for his gringo looks and trail-running affinity, maintained a purity and love for the joy and freedom of running that inspires countless athletes. His sudden death on a trail run in New Mexico in March, while I was still reading the book, brought an urgency and poignancy to his example. My runs since then have been a form of prayer and gratitude for his message, and I repeat his mantra to myself as my feet resist the hard pavement: run free, run in peace. His philosophy taught me that running should be joyful, and if I’m not feeling joy on a run, I am allowed to take a break. And you know what happens when I take a pulse check on my enjoyment? Inevitably, I loosen my stride, take a deeper breath, and my next stride gets easier, and the joy returns. I’m pretty sure Caballo smiles down on me whenever that happens.
Feeling stronger from the barre and yoga, feeling the return of my potential to enjoy running, Week 1 came to a successful close.
After several successful days of waking up excited to work out, and easing into a fitness routine, I was mildly nervous that my double-activity days would either be too much, or leave me hungry for higher-calorie foods, sabotaging all of the benefit. But with good company on my walks, those were a joy to anticipate, and my body was loving getting back into yogi-shape. I was also aware that my two unplanned days would fall victim to lethargy and sloth, traits I must admit I have deeply ingrained in me. But recent inspiration to get back to running pushed me out the door on those days to kick up my heels (or pick up my knees - which running form is better, I still don't know).
One of the big motivators to my running was the book Born to Run by Christopher McDougall. It was an entertaining read, full of wild characters and tall tales about extreme athletes and ultramarathons through the roughest, hottest, driest, steepest terrain in the United States and Mexico. It was also a character portrait of a unique and humble man who befriended a reclusive tribe of natural runners in the wilds of Mexico, then brought the best ultra-runners in the U.S together with the Tarahumara runners in an unprecedented event that became the annual Copper Canyone Ultra. All the while, this man, known as Caballo Blanco for his gringo looks and trail-running affinity, maintained a purity and love for the joy and freedom of running that inspires countless athletes. His sudden death on a trail run in New Mexico in March, while I was still reading the book, brought an urgency and poignancy to his example. My runs since then have been a form of prayer and gratitude for his message, and I repeat his mantra to myself as my feet resist the hard pavement: run free, run in peace. His philosophy taught me that running should be joyful, and if I’m not feeling joy on a run, I am allowed to take a break. And you know what happens when I take a pulse check on my enjoyment? Inevitably, I loosen my stride, take a deeper breath, and my next stride gets easier, and the joy returns. I’m pretty sure Caballo smiles down on me whenever that happens.
Feeling stronger from the barre and yoga, feeling the return of my potential to enjoy running, Week 1 came to a successful close.
Time to Begin the "Be Gone" - Weight Loss and Fitness Plan, Week 1
(Originally posted June 26, 2012)
At age 41, I can no longer tell myself that there is still time to have the body of my dreams. I am even running out of time to get fit for a healthy start to my older years. But keeping up with a meaningful exercise program is so difficult during the school year, when defiant 14 year olds, boring meetings, and mounds of grading sap my energy five days a week. Weekends are the only time my body and mind feel rested enough to face a real workout, and so light yoga and easy strolls suffice on weekday evenings.
But the scale gets less friendly, the pants get tighter, and with each pound, and each passing week of not dealing with it, the road to fitness gets steeper. So when summer started this year, I had a plan. First of all, I escaped for nine days, not allowing myself to begin any kind of regimen until I was properly unplugged from my work mind-frame and schedule. A nine-day camping trip in the Sierras did the trick. Sure, I did a little hiking and rafting, but plenty of sitting around and reading, too.
Week One officially started the after the camping trip ended. And it started it with a bang.
My first plan of attack was to sign up for a barre exercise class, which I had taken before but only sporadically. This one began that first Monday morning, and I would attend every Monday every week of the summer that I was not out of town. An hour and fifteen minutes of intense small muscle work reminded me of how out of shape I was, and so I sketched out the rest of the plan that day: Mondays - barre class; Tuesdays and Fridays - yoga and a one hour walk; Wednesdays and Thursdays would remain flexible, with a good run on at least one of those days, leaving the other for weights, or a social walk or hike, or any other desired form of exercise. I lined up friends who would go on my Tuesday or Friday walk with me, so I was committed to that extra activity on those days. Weekends would be unplanned, but would likely include some kind of family activity outside, such as a bike ride or walk around the lagoon.
With my exercise plan well laid out, I decided to think about food intake. I am not a dieter; I hate counting calories. But when I think of food as fuel, I am able to be mindful of what I eat and to consume less of those foods that don’t support my plan. Knowing this, I went shopping, stocked up on tempting veggies like broccollini, cremini mushrooms, snap peas, vine tomatoes, and an all-in-one bag of kale salad. I had never eaten kale salad, but this one, with shredded carrots and cabbage and Asian sesame ginger dressing, sounded like a great way to start a new food habit.
That first evening, the walk up and down the stairs in my house told me I had worked hard, and I rewarded myself with an udon noodle stir fry loaded with the fresh veggies. At 5’7” and 150 pounds (there, I said it), Week 1 was off to a good start, but I knew I had a long way to go.
At age 41, I can no longer tell myself that there is still time to have the body of my dreams. I am even running out of time to get fit for a healthy start to my older years. But keeping up with a meaningful exercise program is so difficult during the school year, when defiant 14 year olds, boring meetings, and mounds of grading sap my energy five days a week. Weekends are the only time my body and mind feel rested enough to face a real workout, and so light yoga and easy strolls suffice on weekday evenings.
But the scale gets less friendly, the pants get tighter, and with each pound, and each passing week of not dealing with it, the road to fitness gets steeper. So when summer started this year, I had a plan. First of all, I escaped for nine days, not allowing myself to begin any kind of regimen until I was properly unplugged from my work mind-frame and schedule. A nine-day camping trip in the Sierras did the trick. Sure, I did a little hiking and rafting, but plenty of sitting around and reading, too.
Week One officially started the after the camping trip ended. And it started it with a bang.
My first plan of attack was to sign up for a barre exercise class, which I had taken before but only sporadically. This one began that first Monday morning, and I would attend every Monday every week of the summer that I was not out of town. An hour and fifteen minutes of intense small muscle work reminded me of how out of shape I was, and so I sketched out the rest of the plan that day: Mondays - barre class; Tuesdays and Fridays - yoga and a one hour walk; Wednesdays and Thursdays would remain flexible, with a good run on at least one of those days, leaving the other for weights, or a social walk or hike, or any other desired form of exercise. I lined up friends who would go on my Tuesday or Friday walk with me, so I was committed to that extra activity on those days. Weekends would be unplanned, but would likely include some kind of family activity outside, such as a bike ride or walk around the lagoon.
With my exercise plan well laid out, I decided to think about food intake. I am not a dieter; I hate counting calories. But when I think of food as fuel, I am able to be mindful of what I eat and to consume less of those foods that don’t support my plan. Knowing this, I went shopping, stocked up on tempting veggies like broccollini, cremini mushrooms, snap peas, vine tomatoes, and an all-in-one bag of kale salad. I had never eaten kale salad, but this one, with shredded carrots and cabbage and Asian sesame ginger dressing, sounded like a great way to start a new food habit.
That first evening, the walk up and down the stairs in my house told me I had worked hard, and I rewarded myself with an udon noodle stir fry loaded with the fresh veggies. At 5’7” and 150 pounds (there, I said it), Week 1 was off to a good start, but I knew I had a long way to go.
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